091422
Announcements
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)
Jump Rope Drills:
Plate drills
single unders
single leg
alternating leg
double under attempts
Barbell Drills: 3-7 Reps each
Down & Up
High Pull
Muscle Clean
Power Clean
5 Rounds
3 x Power Clean (Increasing weight)
1-3 Pull-ups
5-10 Double Under
Rest 1:00 and adjust weights
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Rounds
3:00 AMRAP
3 x Power Clean (185/125)
6 x Pull-ups
30 x Double Unders
1:00 Rest
Pick up where you leave off at the 1:00 Rest