CrossFit – Wed, Sep 7

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 Rounds

R1- 2:00 Bike

10 x PVC pass Throughs

10 x ring Rows

~ 2:00 Foam rolling (1:00 each leg)

R2- 1:30 Bike

10 x Scap Pull-ups

10 x Kipping swings

10 x Ring Rows

~ 1:00 Foam rolling (mid back)

R3- 1:00 Bike

10 x Pull-ups

Metcon

“Bike Fran” (Time)

21-15-9

Bike Calories

Pull-Ups

7 minute time cap.

Cool Down

ROMWOD (No Measure)

Watch and follow along with the prescribed romWOD video of the day.