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 – Barbell Crew

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

Power Clean (3-3-3 @ 70%)

Deadlift (5-5-5-5-5 @ 90% of Clean)

Back Squat (5-5-5 @ 70%)

Metcon

Brutal Kettlebell Finisher (Time)

For Time

10-8-6-4-2

Goblet Squat

Kettlebell Swing

Deadlift

10m Goblet Walk at after your deadlift