111921
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
Default Warm-Up 1 (No Measure)
10 Reps Each
Wrist Circles (ea. direction)
Elbow Circles (ea. direction)
Shoulder Circles (ea. direction)
Bend and Reach
Torso Rotations
Hip Rotations
Leg Swings (Front,Back,Sides)
Ankle Rotations
Cossacks
Walking lunges
Spiderman Lunge
Run, Row, Rope 2 minutes.
This should be completed prior to the start of class.
Warm-up
Warm-up (No Measure)
PVC pipe drills for snatching 3-5 Reps each movements
2 x 5 (Light)
2 x 3 ( medium)
Snatch (1 Rep Max)
Weightlifting
Metcon (Time)
10 Rounds For Time:
1 Power Snatch (185/125 lb)
3 Overhead Squats
Metcon (Time)
10 Rounds For Time:
1 Power Snatch (135/95 lb)
3 Overhead Squats