051222

Announcements

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)

5 Rowling Rounds

1- Pull-ups x 1

2- Wall Walks x 2

3- Burpee x 3

4- Box Jump Overs x 4

5- Double Unders x 5

The warmup will operate similar to our Rowling game too 100m with the penalty per meter is listed above.

The monitor will not be visible by the athlete that is rowing, it will only be viewed by their teammates.

Metcon

Metcon (Time)

For Time Partner WOD

100 x Double Unders

50 x Calorie Row

50 x Burpee

100 x Double Unders

50 x Calorie Row

50 x Box Jump Overs (24/20)

100 x Double Unders

50 x Calorie Row

50 x Pull-up

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.