062022

Announcements

Snack Prep Ideas:
https://www.peanutbutterandfitness.com/bento-box-snack-prep-ideas/

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)

“The Sevens Row Warmup”

7 reps at each segment of the row

Hips Only

Hips + Arms

1/2 Legs Only

1/2 Legs + Hips

1/2 Legs + Hips + Arms

Full Legs only

Full Legs + Hips

Now Row 3-5:00
https://www.youtube.com/watch?v=wIIDT-69YRU

Metcon

Metcon (3 Rounds for time)

For Time

3 Rounds

2k Row

Rest 8:00-10:00

2k Row (Time)

Max Effort 2k Row