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Weekly Recipe Idea: Cajun Shrimp & Sausage Skewers
https://whatgreatgrandmaate.com/cajun-shrimp-sausage-skewers/

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)

100m Walk + 200m light jog

10m hurdle steps, heel to toe

10m knee to chest, heel to toe

10m figure 4s, heel to toe

10m walking lunge + side stretch

10m walking luge + torso twist

10m high knee

10m prime times w/ heel contact

10m toe walking

Metcon

Metcon (Time)

For Time

3 x 400m Run

2:00 Rest after each run

2 x 800m Run

2:00 Rest after each run

1 x 1 mile Run