071422

Announcements

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 pull aparts

10 x push-ups

5 x scap pull ups (lat pull ups)

5 x kipping swings

3 Rounds

600m bike

10 x bench press (add weight)

5 x pull-ups

Metcon

Metcon (Time)

For Time

2400m Bike

30 x Bench Press (135/95)

15 x Pull-ups