042122

Announcements

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)

Abmat VolleyBall

Metcon

Metcon (AMRAP – Reps)

Partner WOD

AMRAP Double Unders

Holds

1. Pull up Hold

2. Wall Sit 20/14

3. Hollow Hold

4. Plate Overhead Hold (45/35)

5. Goblet Hold (70/53)( or double KB hold)

Teams of 2 will complete as many double unders as possible. Each member of the team will perform 1 attempt at a max time hold while their teammate collects points for the team doing double unders.

Cool Down

ROMWOD (No Measure)

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