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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)

On a 3:00 clock:

5 kip swings

5 jumping ring dips or push-ups

5-calorie, row, bike, ski, or 10 jumping jacks

On a 3:00 clock:

10 kipping knee raises or lying toes-to-bars

5 kipping ring dips

5 squats + jump for height

2-3 sets:

5 toes-to-bars (or variation)

5 ring dips (or variation)

Metcon

Metcon (Time)

3 rounds for reps and distance:

Max unbroken toes-to-bars

Max unbroken ring dips

Max distance broad jump

then…

For time:

2,000/1,600-m row

Metcon (3 Rounds for reps)

3 Rounds Max Reps/distance

Toes to Bar

Ring Dips

Broad Jump

2k Row (Time)

Max Effort 2k Row