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Nutrition: The Teeter-Totter
https://www.crossfit.com/essentials/nutrition-the-teeter-totter

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

7-10 PVC Pass Through

3 PVC Chest Stretch (5 Sec Hold)

:10 Top of Dip Hold

:05 Bottom of Dip Hold

5 Forward & Reverse Lunges

3 Chin-up Negatives (:05)

3 Rounds

1-2 Chin ups

2-4 Dips

3-6 Lunges

Rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

4 x Chin-ups

8 x Dips

12 x Lunges (Each Leg)

Cool Down

Warm-up (No Measure)

Post WOD stretches

2 Rounds

1:00 Each Station

Forearm Stretch

Chest Stretch

Hamstring Stretch