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Recipe Idea: Roasted Butternut Squash
https://www.lecremedelacrumb.com/roasted-butternut-squash/#wprm-recipe-container-26749

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 walking toe touch

10m duck walk

10 x hang DB snatch (5/5)

10 x hang DB clean & jerk (5/5)

1:00 bottom of squat R1

1:00 seated forward fold R2

Then

3 Rounds

5-7 Back Squats adding weight each round

Weightlifting

Back Squat (10-10-10-10-10)

Deadlift (10-10-10-10-10)

Metcon

Metcon (Time)

For Time (5:00)

20 x Hang Dumbbell Snatch (50/35)

10/10 x OH Lunge (50/35) Right & Left

20 x Hang Dumbbell CJ (50/35)

10/10 x Front Rack Dumbbell Lunge