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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)

3 Sets

:20 work/ :10 rest

Shoulder Taps

Jumping Jacks

Up Downs

Warm-up (No Measure)

Floor Pike Push-up Reach the head in front of the hands at the bottom to create a “triangle”

Box Pike Push-up Finish with the hips stacked over the shoulders and hands at the top of the rep

Handstand Hold Press the hands into the floor to create an active shoulder

Strict Handstand Push-up Touch the head to the floor and press quickly to ascend
Perform 3-5 reps of the HSPU variations and :10-:15 of the holds.

Metcon

Metcon (Time)

5 Rounds For Time:

10 Strict Handstand Push-ups

20 GHD Sit-ups