051622

Announcements

Weekly Recipe Idea: Paleo Chocolate Brownie Energy Bites
https://joyfoodsunshine.com/paleo-chocolate-brownie-energy-bites/#recipe

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 Knee

10m Butt Kickers

200m Run

10 x Sit-ups

10 x Push-ups

10 x Ring Rows

Metcon

Metcon (Time)

For Time

3 Rounds

400m Run

20 x Knee to Elbow

20 x Renegade Row (50/35)
RX+ Weight Vest

Cool Down

Warm-up (No Measure)

3 Rounds

12+ Single Arm DB Bench Press (Each Arm)

12+GHDSU

12+ Barbell Calf Raises

Rest 2:00