041522

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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 High Knee

10m Butt Kickers

10 x Cossack Squats (5R+5L)

10 x Lat Pull ups

1:00 Calf Stretch R+L (R1)

1:00 Bottom of Squat (R2)

Weightlifting

Athletes should alternate squat variations each week that this WOD shows up

Front Squat (10-10-10)

Overhead Squat (10-10-10)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

2 x Rope Climbs

20 x WallBall Shots (20/14)

200m Run