123021

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)

2 sets

20 mountain climbers

20 alternating Cossack squats

20 up-downs

Metcon

Metcon (AMRAP – Reps)

On a 3:00 clock

1:00 max burpees to target

then …

2:00 max single-leg squats

Warm-up (No Measure)

200-m run

AMRAP Superman hold on GHD

then

200-m run

AMRAP unweighted good mornings

then

200-m run

AMRAP GHD hip extensions

Metcon (Time)

4 rounds for time:

400-m run

30 hip extensions