071222

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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)

2 Rounds

10 x Banded goodmornings

5 x inch worm + pushups

3 Rounds

7 x Deadlifts (add weight)

3 x Handstand Negatives

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds

3:00 AMRAP

7 x Deadlifts (225/155)

7 x Handstand Push-ups

Rest 2:00
RX+

315/235 Deadlift and Deficit HSPU