081822
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)
7s Drills: modified
7x Leg only
7x hip/back only
7 x Arm only
7 x leg and hip/back
7 x hip/ back & Arm
7 x full pulls
2:00 Row
Metcon
Metcon (Distance)
For Distance
Row 20:00
Cool Down
ROMWOD (No Measure)
Watch and follow along with the perscribed romwod video of the day.