CrossFit – Tue, Sep 13
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Article: Alcohol & Testosterone
Recipe: Creamy Lemon Chicken w/ Asparagus & Mushrooms
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
10 PVC Pass Throughs
10 PVC Around the Worlds
10 Behind the neck Press w/ pvc
10m Walking Lunge with PVC OH
R1- Overhead Stretch
R2- Pigeon Stretch
2 Rounds
300m Row
10 x OHS
5 x Burpee
Rest
Metcon
Metcon (Time)
1k Row
50x Overhead Squats (45/35#)
30x Burpees
Rx+ = OHS @ 75/55#; Burpees over barbell
Cool Down/ Accessory
Split Squats 3×7 (7-7-7)
Back Extensions 3x 5-7 reps
Core Rotational Exercise 3x 15-20 reps