052622

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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

Default Warm-up 3 (No Measure)

Then 3 RDS

:15 Jumping Jacks

:15 Squats

:15 High Knees

:15 Butt Kickers

Then 3 RDS

:15 Plank

:15 Superman

:15 Side Plank/L

:15 Side Plank/R

Handstand progressions (5 Rounds for distance)

5 Rounds Handstand progressions

R1- 5 x 20-30 sec Handstand supported on wall (facing wall)

R2- 5 x 10/10 Shoulder taps

R3- 5 x 10/10 Hip taps

R4- 5 x Max time handstand hold unsupported

R5- 5 x Max distance handstand walk
This is not exactly what we will be going over today

ADD IN 10 x Pike ups and 10 x Straddle ups

Metcon

Metcon (Distance)

5:00 AMRAP

50 x GHDSU

With remaining time AMRAP handstand walk

Cool Down

ROMWOD (No Measure)

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