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Announcements

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)

Handstand Walk Progressions 1:00 Work at each progression followed by jump rope.

Partial Kick-up Keep arms straight, kick up halfway :30 Single Unders or Double Unders

Shoulder Taps in Pike Hips higher than shoulders :30 Single Unders or Double Unders

Shoulder Taps, Feet on Box Move athletes’ hands closer or further from the box to increase or decrease difficulty :30 Single Unders or Double Unders

Handstand Walk Around Box Fingertips point forward, pressing the arms hard toward the ground :30 Single Unders or Double Unders

Handstand Walk Keep feet close together, press away as hard as possible from the floor :30 Single Unders or Double Unders

Gymnastics

Metcon (AMRAP – Reps)

On a 6:00 Clock

2:00 Max Double Unders

then..

4:00 Max Distance Handstand Walk

Metcon

Metcon (Time)

3 Rounds For Time

50 Double Unders

50-ft. Single-Arm Overhead Walking Lunge (50/35#)
07:00 Cap