061722

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

10m Walking Lunges

5 x inch worms

5/5 x Single Leg Deadlift

10 x Shoulder press

Metcon

Metcon (Time)

For Time

(RX+)

21 x Handstand Push-Ups

9 x Deadlifts (405/305)

Rest 5:00

15 x Deficit Handstand Push-Ups

15 x DeadLifts (315/235)

Rest 5:00

9 x Strict Handstand Push-Ups

21 x Deadlift (225/155)
RX 315/235- 225/155- 185/125