061522

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

500M Bike

10 x Banded Pull- aparts

10 x Barbell Bench Press

5 x Ring Rows/pull-ups

Metcon

Metcon (AMRAP – Reps)

5 Rounds

2:00

5 x Bench Press (75% 1RM)

1 x Rope Climb

With the remaining time

AMRAP: Burpees

Rest (Long)
RX+ Legless rope climb

Cool Down

Warm-up (No Measure)

3 Rounds

10 x Standing Barbell Curls

10 x Tricep Kick Backs

10/10 x Kettlebell Cross Chop

Plank :30-1:00 (Front + Both Sides)