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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

Warm-up (No Measure)

2 Rounds

10m Walking Lunge

10m Duck Walk

5/5 Single Leg Deadlift w/KB

5 x Goblet Squats

20 Sec bottom of squat w/ KB

Weightlifting

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

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

Metcon

Brutal Kettlebell Finisher (Time)

For Time

10-8-6-4-2

Goblet Squat

Kettlebell Swing

Deadlift

10m Goblet Walk at after your deadlift
Rx+ 70/53

Rx 53/35