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Recipe Idea: Moroccan Breakfast Skillet
Article: The Power of Sleep
https://thereadystate.com/blogs/sleep-natures-greatest-health-and-performance-enhancer/
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
10 x Single Leg Deadlifts
10 x Bent over Rows
20 x Goblet Standing March
20 x Air Squats
R1- Foam Rolling
R2- Overhead Stretch
Weightlifting
Seated Dumbbell Press (10-10-10)
Seated Dumbbell Press from the floor
https://www.youtube.com/watch?v=Frr0z5YB_U0
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
5 x Push Press (185/125)
10 x Box Step-ups (24/20)(50/35)
20 x Hang Dumbbell Snatch (50/35)
Rx 135/95, No weighted Step-up
Masters Rx
115/75