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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

10m High Knees

10m butt kickers

10 x anchored T2B

10 x lat pull ups

R1 Calf Stretch

R2 hamstring Stretch

Candlestick demos and scaling off mats option.

Gymnastics

Strict Pull-Ups (6 x Lowest reps in any given round)

Do the pull-ups then move over to the Candle Sticks for :20 worth of practice and then rest :40 and start another set of pull ups

Candle Stick (6 x :20 sec work :40 Rest)

https://www.youtube.com/watch?v=WXoNNx-uOtU

Metcon

Run 800 x3 (Time)

For Time

3 Rounds

800m Run

2 minutes Rest

Metcon (Time)

For Time

3 rounds

Run 800m (20/14 Vest)

Rest 2:00

Cool Down

Warm-up (No Measure)

NOT SCORED

Tennis/ lacrose ball on bottom of foot for 1:00 eac

Foam roll your back and lats for 2:00 each side

Finally, spend 3:00 in a difficult mobilization to address your flexibility limitations