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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)

5-7 reps of each

PCV pass through

around the worlds

Snacth deadlift

Snatch highpull

Muscle snatch

Power snatch

400m

Clean deadlift

Clean high pull

Muscle clean

Power clean

Push press

Jerk

Load 1st weight on the bar and begin the emom

Weightlifting

Power CJ (10 x 1 EMOM)

Power Snatch (10 x 1 EMOM)

Metcon

2 mile run (Time)

For time run 2 miles

2 Mile Run Weight vest (Time)

For Time 20:00

2 Mile Run (20/14 Vest)