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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
Recipe Idea: Pizza Bowl
https://thetravelbite.com/recipes/whole-30-pizza-bowls/

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

2:00 Rowing (18-20SM)

10 x Back Extensions

20 x Banded Good Mornings

5 x Inch Worm + Push-up

Metcon (No Measure)

5 Rounds

10 x Good Mornings

3-5 Handstand Negatives

Rest
add weight to the good mornings as needed and increase the deficit to the negative as much as possible.

Good Mornings (1-5 x 10)

Metcon

Metcon (Time)

For Time

21 x Deadlift (225/155)

12 x Handstand Push-ups

Rest 1:00

15 x Deadlift (275/205)

9 x Strict Handstand Push-ups

Rest 1:00

9 x Deadlift (315/245)

6 x Deficit Handstand Push-ups

Cool Down

Warm-up (No Measure)

3 Rounds

10/10 x Seated 90/90 with 10% BW

10 x Bent over Barbell Row (weight as needed)

1:00 Stretching (Hamstrings, Calves, Upper Back)