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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)

PVC Pipe Drills

5-7 reps Each

PVC pass through

around the world

Snatch Deadlift

snatch High Pull

Muscle Snatch

Power Snatch

400m Jog

CJ Barbell Drills

Clean Deadlift

Clean Highpull

Muscle Clean

Power Clean

Push press

Jerk

After the warmup is over the athletes can get their starting weight loaded onto the bar and the EMOM can begin.

Weightlifting

Power CJ (1-1-1-1-1-1-1-1-1-1)

Power Snatch (1-1-1-1-1-1-1-1-1-1)

Metcon

Metcon (Time)

For Time (7:00)

400m Run

30 x Pull-ups(C2B)

200m Run

10 x Pull-ups (C2B)
RX+ C2B pullups

Rx Kipping pullups