081622
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)
Barbell Drills:
Then 2 Rounds
1:00 Bike
1 x 3-Position Clean
After the first 2 Rounds you can stop biking and work up to a heavy lift for the day in the 3 position clean
Weightlifting
3- Position Clean (1-1-1-1-1-1-1)
Clean from thigh,knee and floor.
Metcon
Metcon (Time)
PARTNER WOD
For Time (20:00)
2 Rounds
100 x Calorie Bike (25 Cal Rotations)
50 x Power Clean (135/95)
RX+ 205/145