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Announcements

Weekly Recipe Ideas:
Tender Marinated London Broil

Tender Marinated London Broil

Cucumber Dill Salad
https://thymeandjoy.com/cucumber-dill-salad/

Thomasville CrossFit – CrossFit

Open Bay from 8:00-10:00 AM, Pick the workout from the week that was not completed. If you workout Mon-Fri then select a benchmark workout from the 1000s CrossFit.com has listed and have fun. Select a movement and practice.
10:00 AM-10:30 will be a class on the bench press about set-up and training, Q&A will happen during and after, 10:30-11:00 Practice Bench Press

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.

Weightlifting

Bench Press

JTS Bench Part1

https://www.youtube.com/watch?v=u-H61Lf5Xb0

JTS Bench Part 5

https://www.youtube.com/watch?v=gJH9Xn8UFFU