080122

Announcements

Recipe Ideas:
Balsamic Glazed Paleo Chicken Wings

Balsamic Glazed Paleo Chicken Wings: Whole30 & 6 Easy Ingredients

Rainbow Veggie Salad w/Lemon Vinaigrette
https://www.paleorunningmomma.com/rainbow-veggie-salad-paleo-whole30-vegan/

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)

3 Rounds

1:00 Row

10 x Barbell Good Mornings

10 x Barbell Row

Rest

Metcon

10 x 500m rows (10 Rounds for time)

10 x 500 m row
~ 2:00 Rest between rounds

2k Row (Time)

Max Effort 2k Row
For time reference only