020922

Announcements

Super Bowl Sunday Recipe Idea:
Whole30 Chili
https://www.wellplated.com/whole30-chili/
Sign up for the 2022 CrossFit Games at games.crossfit.com!

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 Rounds

10m High Knee

10m butt kickers

10 PVC pipe pass through

5 x Lat Pull-ups

5 x Kipping Swings

Muscle Up Tech review

– False Grip Ring Row ( Ring Drill)

– Banded Chest to bar (bar Drill)

– Jumping Muscle- Ups (Bar Drill)

– Kipping Swing + Row (Ring drill)

Gymnastics

Metcon (5 Rounds for reps)

5 Rounds (15:00)

AMRAP Muscle Ups

Rest ~2:00

Metcon

Metcon (Time)

For Time

50 x Strict Pull-ups

200m Run Penalty every time the athlete comes of the bar.
RX+ is weight vest (20/14)