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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)

1 set

10 PVC pass-throughs

10 ring rows

10 knee push-ups

10 PVC overhead lunges

1 set

10 PVC pass-throughs

10 kip swings

10 push-ups

10 PVC overhead lungs

1 set

:15 handstand hold (partial wall walk)

3-5 strict pull-ups

10 floor piked push-ups

10 air squats

1 set

:15 handstand hold (full wall walk)

5 kipping pull-ups

5 feet elevated piked push-ups

10 air squats

Gymnastics

Metcon (Distance)

On an 8:00 clock:

Build to a 2-rep deficit handstand push-up

or

2-rep DB shoulder press

Metcon (Weight)

On an 8:00 clock:

Build to a 2-rep deficit handstand push-up

or

2-rep DB shoulder press

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 12:

12 gymnastic kip pull-ups

12 handstand push-ups

– Split reps as needed.