090922

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)

10m Knee to chest

10m Walking toe Touch

10m walk on heels

10m Walk on Toes

20m Farmers Carry Left/Right

20m Waiters Carry Left/Right

20m Goblet Carry

Metcon

9/11 Memorial Stair Climb (Time)

9/11 Memorial Stair Climb

Metcon

Kettlebell Burden March (Time)

For Time

1 Mile

Carry a kettlebell (53/35) in either the Farmers Carry, the Goblet Carry or the Waiters Carry position and walk 1 mile.

RX+ Wearing a 20/14 weight vest