061022
Announcements
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
10m high knee
10m butt kickers
10 x air squats
10 ring rows
Then 1 x 400m Run+
2-3 Rounds ( add weight as needed)
5 x Front Squat
5 x push press
5 x thruster
1-3 L-sit Pull ups
Metcon
Metcon (Time)
For Time
800m Run
21 x Thrusters (75/55)
21 x L-Sit Pull-ups
partition the 21 thrusters and pull ups as needed.