062422

Announcements

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

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 @ 72%)

Deadlift (5-5-5-5-5 @ 92% of Clean)

Back Squat (5-5-5 @ 72%)

Metcon

Metcon (Time)

For Time

100 x Kettlebell Swings (53/35)

Each break, athletes will run 200m and the workout ends with a 200m run.

(200m is to the neighbors fire hydrant)