CrossFit – Mon, Aug 15
Announcements
Recipe Idea: Meat Roll-Ups
Article/Video: Pain from Your Shoes? The Dangers of Cute Shoes
https://thereadystate.com/blogs/pain-from-your-shoes-the-dangers-of-cute-shoes/
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
10m Walking Lunges
10m Reverse Walking Lunges
10 x Banded Pull-Aparts
Reverse Tabata: Single Arm Ring Row
8 Rounds 10 sec work and 20 sec rest
Odd Rounds Right Arm & Even on left
Gymnastics
Weighted Dips (5 x Max Reps)
Weighted Dips
Follow each set with 10-20 Weighted Side Bends on each side. Try different weights in the sets and log weights and reps in your notes
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute EMOM
5 x Ring Rows/ Aussie Pull-up
10 x Push-Ups
10 x Jumping Lunges
20#/14# Vest= RX+