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Announcements

Recipe Idea: Turmeric Tahini Loaded Chicken Salad
https://realfoodwholelife.com/recipes/turmeric-tahini-loaded-chicken-salad/#recipe
Buy your Murph shirt/tank to benefit Dog TagSS in support of local veterans. Sale ends on 5/11. https://www.customink.com/fundraising/dogtagss?utm_campaign=mobile-campaign-page-share&utm_content=dogtagss&utm_medium=social&utm_source=copy-link

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

AbMat Volley Ball (No Measure)

ABMat Volley Ball

Teams of 2 will play volleyball using an abmat as a paddle and a soft dodge ball. First to 5 points wins the match and when a point is scored against your team you will receive a 1 burpee penalty for each point. The first point scored against you is 1 burpee the 2nd is 2 and so on.

Metcon

Metcon (Time)

For Time (20:00) Partner WOD

100 x Calorie Bike (25 Cal Switch)

100 x Pull-ups
Teams of 2 with 1 athlete working at a time.

Cool Down

ROMWOD (No Measure)

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