111821
Announcements
Cold Gear Sale (Pre-Order ONLY)
https://www.customink.com/g/xrd0-00ch-akhs
Weekly Recipe Idea: Santa Fe Chicken Bowl
Note: substitute white rice for cauliflower rice if more carbohydrates are needed – or 1/2 of each.
Thomasville CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Sets:
:30 Leg Swings / Side
:30 Alternating Single-Leg Deadlifts
:20 seconds or 100-ft. (30m) of each movement
Focus on helping athletes stay light on their feet, flex at the foot and ankle, and keep their pulling foot directly under their hips.
1) Soldiers Kicks
2) Elbow-to-Instep
3) Hopping Drill
4) :20 Hopping Drill into :20 Jog
5) Single-Foot Pull Right
6) Single-Foot Pull Left
Metcon
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Cool Down
Warm-up (No Measure)
3 sets:
:30 Reach, Roll, and Lift
:30 Seated Torso Twist
:30 Frog Stretch