051922

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

Solo TCF Poker (No Measure)

3 Rounds (5:00)

Athletes will collect cards each round by performing the designated movement and amount of repetitions.

Spades= Dumbbell Snatch (50/35)

Clubs= Weighted Box Step-Ups 24/20

Hearts= V-Ups x 2

Diamonds= Push-ups x 2

Athletes can only have 5 cards in their hand at a time.
RX+ 20/14 Vest

Cool Down

ROMWOD (No Measure)

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