051022

Announcements

Today is the LAST DAY to buy your Murph shirt/tank to benefit Dog TagSS in support of local veterans. Sale ends on 5/11 at 11:59pm. 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

10m High Knees

10m Butt Kickers

10m Spiderman Lunges

10 Lat Pull-ups

10 kipping swings

:30 Plank Hold

:30 Bottom of Plank Hold

Metcon

Metcon (Time)

For Time

3 Rounds

10 x Pull-ups

20 x Push-Ups

30 x Air Squats

400m Run
Rx+ 20/14

Cool Down

Warm-up (No Measure)

3 Rounds

30 x Flutter Kicks 2 count

20 x Tuck Ups

10 x Hollow Rocks

12-15 ea x Single Arm DB/KB Bench

Rest