CrossFit – Thu, Sep 8
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)
2 Rounds
2:00 Rowing
:30 Plank hold
10 x pvc pass throughs
10 x shoulder press
Weightlifting
Shoulder Press (5-5-5)
@ 70%
Metcon
Metcon (Time)
For Time
50 x GHDSU
25 x Calorie Row
25 x Handstand Push-ups
50 x Tuck-Ups