051322

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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

Warm-up (No Measure)

2 Rounds

10m Walking Lunges

10m Duck Walk

10 x Breathes Front Rack Stretch

10 x Bent Over Row Barbell

Weightlifting

Thruster (5-5-5)

Metcon

Metcon (Time)

For Time

5 Rounds

200m Run

15 x Kettlebell Swings (53/35)

15 x Wall Ball Shots (20/14)