052422

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Weekly Recipe Idea: Berry Yogurt Bark
https://www.jocooks.com/recipes/berry-yogurt-bark/

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 Rounds

Blind Row

Penalty

R1- Seated Good mornings

R2- 2 x Jumping Jacks

R3- 3 x Ring Row

R4- 4 x Sec Wall Sit

R5- 5 x Jump Rope

Metcon

Metcon (5 Rounds for time)

5 Rounds

500m Row

50 x Double Unders

3:00 Rest

Cool Down

Warm-up (No Measure)

3 Rounds

7-12 Seated Good Mornings

7-12 Dumbbell Curls each arm

7-12 Hanging Leg raises