042022

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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

10m walking lunges

10m duck walks

10 back extensions

2 wall walks

200m row

Weightlifting

Back Squat (10-10-10-10-10)

Deadlift (10-10-10-10-10)

Metcon

Metcon (Time)

For Time

500m Row

30 x Weighted Box Step Ups (24/20)(50/35)

10 x Wall Walks