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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

Barbell Clean warm-up (No Measure)

1. Down and Finish

2. High Pull

3. Muscle Clean

4. HPCL- 2″,4″,6″

5. HSCL

5 reps per movement, similar to Burgener Snatch Drills

Metcon

15-12-9 Clean & Jerk Unbroken (3 Rounds for weight)

Total Weight

15 x Unbroken Clean & Jerk

Rest as needed

12 x Unbroken Clean & Jerk

Rest as needed

9 x Unbroken Clean & Jerk
The bar may not rest on the ground. Resting positions are Overhead, Front Rack and Hang.

Cool Down

Warm-up (No Measure)

3 Rounds

:30 Standing Plate Twist

:30 Weighted Wall Sit

:30 Hanging Leg Raise
Standing plate twist

https://www.youtube.com/watch?v=flYbOp-tNic