091922

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Recipe: Slow Cooker Pork Roast & Veggies
https://www.wholekitchensink.com/slow-cooker-pork-roast/#tasty-recipes-8737-jump-target

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 Walking Step-out

10m Walking Step-ins

10m walk on toes

10m walk on heels

10m walking toe touch

10m High Knees

10m Butt Kickers

2 rounds

2:00 bike

1:00 Rest

2:00 Row

1:00 Rest

200m Run

1:00 Rest

Metcon

Metcon (Time)

For Time

2 Rounds

1200m Bike

400m Run

Rest 4:00

2 Rounds

500m Row

400m Run
100m Farmers Carry for no Run Scale