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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)

Abmat Badminton

Teams of 2/2+ will play badminton using a mats as rackets and a soft dodge ball as a birdie.

Metcon

Metcon (Time)

For Time (Partner WOD)

150 Calorie Bike

Partner Holds List

1. Hang Pull-up (bottom)

2. Hollow Hold

3. Bottom of the dip hold

One partner will perform the hold while the other chips away at the bike calorie.

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.