082422
Announcements
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)
20 x Jumping Jacks
20 x single Unders
20 x single leg single unders
20 x alternating
20 x double unders or 10 attempts
3RDS
:20 hang from pull-up bar
3 x Deadlifts
Metcon
Metcon (AMRAP – Reps)
Partner WOD
AMRAP Double Unders & 1RM Deadlift
Partner A will hang from a Pull-up Bar and as long as Partner A is hanging Partner B will be allowed to AMRAP Double Unders to collect point for the team. The athletes will rest 2:00 and the switch.
After the 2nd 2:00 break the athletes will have 7:00 to establish a team total deadlift ( 1 lift from each athlete)
The teams score will be the total LBS lifted and the total number of Double Unders
Cool Down
ROMWOD (No Measure)
Watch and follow along with the perscribed romwod video of the day.