060922
Announcements
Weekly Recipe Ideas:
Tender Marinated London Broil
Cucumber Dill Salad
https://thymeandjoy.com/cucumber-dill-salad/
Thomasville CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10m walking lunges
10m duck walk
10 x lat pull ups
10 x kipping swings
10 ring rows
2-3 Rounds
~ :20 x Air Squats
1-3 muscle ups or Pull-ups + dips
Metcon
Tabata: Air Squats (AMRAP – Reps)
8 Rounds
Air Squats
:20 Working
:10 Resting
Air Squat to a Medicince Ball could be a suitable depth standard. The Lowest reps scored in any of the 8 rounds is the athletes score for the workout
Muscle Ups Max Reps 4:00 (AMRAP – Reps)
AMRAP 4:00
Muscle-Up
Pull-ups + Dips is the scale down. Jumping Muscle ups could be used. Low Ring Muscle Up transitions could be used. False Grip Ring Row + Dip jumping up to support. Lots of ways to test the muscle-up