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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

5 x Inchworm + pushups

10m Walking lunges

10m Reverse Walking Lunge

30 x Jumping Jacks

5 x Shoulder Press (Barbell)

Weightlifting

Shoulder Press (10-10-10-10-10)

Weighted Hip Thrust (10-10-10-10-10)

Weighted Hip Thrust

Metcon

Metcon (Time)

For Time (7:00)

21-15-9

Box Jumps Overs (24/20)

Handstand Pushups