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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)

2 Rounds

10m Bear Crawl

10/10 Suitcase Deadlift ( single arm KBDL)

10 x Banded pull aparts

5-10 push-ups

Weightlifting

Deadlift (1 RM)

Metcon

Savage Kettlebell Finisher (Time)

For Time

30 x Single Arm KB DL

30 x Kettlebell Goblet Press

10m Kettlebell Crawl

20 x Single Arm KB DL

20 x Kettlebell Goblet Press

10m Kettlebell Crawl

10 x Single Arm KB DL

10 x Kettlebell Goblet Press

10m Kettlebell Crawl
RX+ 70/53

RX 53/35