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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)
2 rounds
5 x inch worm + pushup
10 x banded pull aparts
20 x jumping jacks
3 rounds
15 x double unders
5 x bench press (add weight)
5 x push ups HR
Metcon
Metcon (Time)
For Time
5 Rounds
50 x Double Unders
12 x Bench Press (70%)
21 x Hand release pushups
rest 3:00