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Announcements

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
Breakfast Idea: Taco Breakfast Scramble
https://beautyandthebenchpress.com/meal-prep-taco-breakfast-scramble-whole30-low-carb/
21-Day May Macro Challenge starts on May 7th! Sign up by contacting Coach Abrie at abrie@thomasvillecrossfit.com or 229-977-5707!

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

5 X Toe Touch

5 x Air Squats

5/5 x Rever Lunges

10 x Push-ups

10 x Ring Row

10 x KB DL

R1: Chest Stretch

R2: Hamstring Stretch

Weightlifting

Bench Press (10 RM)

Deadlift (10RM)

Metcon

Metcon (Time)

3 Rounds

5 x Kettlebell Swings

5 x Goblet squat

5/5 x Goblet reverse Lunge

5/5 x Lateral Push-ups on kettlebell

5/5 x Bent Over Kettlebell Row

5 x Deadlift

Rest 1:00
RX+ 70/53

RX 53/35