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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

10 x PVC Passthrough

10 x banded pull apart

10 x kipp swings

10 x tuck ups

5/5 single leg glute bridge

Weightlifting

Shoulder Press (10-10-10-10-10)

Weighted Hip Thrust (10-10-10-10-10)

Weighted Hip Thrust

Metcon

Metcon (Time)

For Time (7:00)

21-15-9

Push Press (135/95)

Toes to Bar