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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 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)

EMOM 8

Min. 1 | :45 Jumping jacks

Min. 2 | :45 Cossack squats

Min. 3 | :45 Burpees

Min. 4 | :45 Wall squats

Metcon

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)