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Weekly Recipe Idea: Curry Chicken Salad
https://madaboutfood.co/curry-chicken-salad/

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)

Coach Demo

5 Muscle Clean to Strict Press (PVC or Barbell)

5 Lateral Hops Over Barbell

5 Synchro Burpees

5 Alternating Synchro Air Squats

Then perform 5:00 AMRAP for warm-up

Warm-up (No Measure)

3-5 Sets:

7 Deadlifts

7 Bench Press, DB Floor Press, or Push-up

7 Squat Clean or Power Clean + Front Squat

Metcon

Light Linda (Time)

For Time:

24-21-18-15-12-9-6-3

Deadlift (body weight)

Bench Press (3/4 body weight)

Squat Clean (1/2 body weight)