053122

Announcements

Weekly Recipe Idea: BBQ Pulled Chicken
https://realsimplegood.com/bbq-pulled-chicken/

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

Barbell Clean warm-up (No Measure)

1. Down and Finish

2. High Pull

3. Muscle Clean

4. HPCL- 2″,4″,6″

5. HSCL

5 reps per movement, similar to Burgener Snatch Drills

Warm-up (No Measure)

3 Rounds

300m row

5 x Hang Power Clean & Jerk

10 x Situp/ tuck ups

Metcon

Metcon (Time)

For Time

1k Row

50 x V-Ups

25 x Hang Clean & Jerk
Rx 95/65

Rx+ 135/95

Masters 75/55

Cool Down

ROMWOD (No Measure)

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