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Announcements

Weekly Recipe Idea: Balsamic Glazed Brussel Sprouts with Bacon
https://cateandcokitchen.com/brussels-sprouts-with-bacon-and-balsamic-glaze-whole30-paleo/

Thomasville CrossFit – CrossFit

Default Cooldown (No Measure)

Find 3 stretches that help increase your mobility and perform 3 sets of minute per stretch. If the stretch is one side at a time then each side gets 3x 1 min.

Warm-up

Warm-up (No Measure)

2 sets

:30 mountain climbers

10 ring rows

:30 shoulder taps

5 dive bombers

Barbell Warm-up:

– High pull x 10

– Hang Power Clean x 10

– Front Squat x 10

Kipping Drills:

– Scap Pull-Downs x 10

– Kipping Swings x 10

– Kipping Swing + Knee bend x 10

5 Rounds

3 x squat clean

3 x Strict Pull-ups ( add weight as needed)

Weightlifting

Squat Clean (3-3-3-3-3)

Metcon

Metcon (Time)

3 rounds for time:

7 muscle-ups

10 hang power cleans (185/125 lb)