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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

Thunderstruck Warm-Up (No Measure)

Play AC/DC’s “Thunderstruck” and every time the word “Thunder” is said in the song, do a Burpee! Good Luck and have fun!

Metcon

Metcon (Time)

For Time ( Partner WOD)

2 Rounds

200 x Double Unders (50 rep switch)

50 x Bench Press

1 Athlete working at a time, athletes can switch on the bench whenever they want
RX+ Bench= Average Weight of the team members

Rx 155/105

Scale= 70% 1RM

Cool Down

ROMWOD (No Measure)

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