061322

Announcements

Weekly Recipe Idea: Goat Cheese & Sun-Dried Tomato Frittata
https://www.ourhappymess.com/easy-frittata-recipe-goat-cheese/
LMNT: Electrolyte Ratios Explained
https://drinklmnt.com/blogs/health/lmnts-electrolyte-ratios-explained

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

5-10 x Lat Pull-ups

5-10 x Is, Ts, Ys

30 x Jumping Jacks

5-10 x Hanging Knee Raises

5- 10 x Close Hand Push-Ups

Metcon

Metcon (4 Rounds for reps)

Tabata Series

8 Rounds :20 work + :10 Rest

Pull-ups

Rest 2:00

Box Jumps

Rest 2:00

Toes to Bar

Rest 2:00

Dips

The lowest number of reps completed in any or the given round for each movement is the score for the Round.

CORE

Warm-up (No Measure)

3 Rounds

10-12 x Abmat Sit-ups (weighted)

10-12 x Side Bends (weighted ea side)

10-12 x Hanging Leg Raises

Rest as needed between movements