092022

Announcements

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)

10 PVC Pass Through

10 PVC Around The World

10 PVC Twists

:20 Chest Stretch with PVC

:20 Overhead Stretch w/ bands

Coach Stretch Each Leg

Barbell Drills

– Thrusters

Split Jerks

Weightlifting

Split Jerk (1-1-1)

Metcon

Metcon (AMRAP – Reps)

AMRAP

1:00 Thrusters

1:00 Pull-ups

1:00 Rest

:45 Thrusters

:45 Pull-ups

:45 Rest

:30 Thrusters

:30 Pull-ups

:30 Rest

:15 Thrusters

:15 Pull-ups
RX+ 95/65- Pull-ups

Rx 75/55 – Pull-ups

Sc 45/35 – Ring Rows