062822

Announcements

Recipe Idea: Honey Mustard Chicken Salad
https://cafedelites.com/honey-mustard-chicken-salad/

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

1k Bike

10/10m Cossacks (left and right)

5 x Lat pull-ups ( chin up grip)

5 x Ring Rows

1:00 Foam Rolling Lats & triceps

Metcon

Metcon (Time)

For Time

2400m Bike

50 x Lateral Box Step Overs (20″)

24 x Chin-Ups

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.