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Recipe Idea: Strawberry Spinach Salad
https://thewoodenskillet.com/strawberry-spinach-salad/

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 Inch Worm + Pushup

5 x Lat Pull ups

5 x Kipping Swings

10 x Air Squats

R1- Door Frame Stretch

R2- Bottom Of Squat

Weightlifting

Bench Press (10-10-10-10-10)

Barbell Curls (10-10-10-10-10)

Standing Barbell Curl

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min EMOM

5 x Pull-ups

10 x Push-ups

15 x Air Squats

Rest remainder of the minute
RX+ 20/14 Weight Vest

Other options:

3 pull-ups, 6 push-ups, 9 air squats.