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Weekly Recipe Ideas:
Tender Marinated London Broil
Cucumber Dill Salad
https://thymeandjoy.com/cucumber-dill-salad/
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)
2 Rounds
350m Row
10 x Barbell Goodmornings
10 x Bent Over Barbell Row
Then…
5-3-1-1-1
Deadlift
1-3 x Handstand Push-ups/Shoulder Press (45/35)
Metcon
Deadlift (1 Rep Max)
Athletes must lock out hips and knees with their shoulders behind the bar and show complete control of the weight at the finish position of the rep.
Deficit Handstand Push-ups (1 Max Effort Set)
Handstand deficit will be hands under the athletes ears.
Athletes feet must be on the wall at the finish position of each rep. Only the athletes feet may be in contact with the wall at the finish position of each rep.