051822

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)

Muscle Up Progressions

Ring Support Top & Bottom 3-5 x 5-10 seconds

Ring Row/Bar Row 3-5 x 5-10 Reps

Transitions 3-5 x 3-5

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

1200m Bike

5 x Muscle-ups

Metcon (AMRAP – Rounds and Reps)

20 minute AmRAP

1200M BIKE

12 X Pull ups

12 x Dips