CrossFit – Tue, Sep 6

Announcements

9/11 Memorial Stair Climb on Friday 9/9
https://fb.me/e/2vU1jcjs0

CrossFit Journal: No Rest for the Foolish
https://journal.crossfit.com/article/no-rest-for-the-foolish-2

Recipe: Chicken Tikka Masala w/Spaghetti Squash
http://library.crossfit.com/free/pdf/CFJ_2015_03_ChickenTikkaMasala_Massie2.pdf

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)

3:00 Bike/Row/Run ( pick one)

15 x Air Squats

10 x Push-ups

5 x Pull-ups

Weightlifting

Back Squat (5-5-5 )

@ 60-70%

Weighted Split Squats 3 x5/5

Bench Press (5-5-5)

@ 60-70%

10 x Push-ups at the end of each set

Deadlift (5-5-5 )

@ 60-70%

10 x Dumbell Row