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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
30 x Jumping Jacks
5 x inch worm
10 x Air Squats
R1- Foam Rolling on glutes
R2- Quad Stretch
Weightlifting
Back Squat (5-5-5)
3 sets at the same weight ~75-85% 1RM
Metcon
Metcon (Time)
For Time
5 x Wall Walks
30 x Wall Ball Shots (20/14)
70 x Double Unders
30 x Wall Ball Shots (20/14)
5 x Wall Walks
Rx+
10 x WW
50 x WBS
100 x DU
50 x WBS
10 x WW