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Announcements

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

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 Snatch (3-3-3 @ 74% 1RM)

Front Squat (75%x5, 80% x 3, 75% x 5)

only log the set of 3 (80%) Basically your adding 5# -10# to the bar each week

Behind the Neck Press (Snatch Grip) (5-5-5 @ ~ 74% of snatch)

CORE

Weighted Sit-ups (3 x 10-12)

Hanging Leg Raise (7-12)

Good Mornings (6-8)

25% of Backsquat 1RM at the most to start with

Metcon

Metcon (Time)

For Time

400m Run

20 x Kettlebell Swings

10 x Pull-ups

1:00 rest