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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.

Weightlifting

Front Squat (5-5-5)

70-80%

Metcon

Metcon (Time)

5 Rounds (EMOM)

M1- 18/14 Cal. Row

M2- 50 Double Unders

M3- 18 Wall Ball Shots (20/14)
For this workout, the athlete will perform each movement 5 ties to complete the 5 rounds. The format is an EMOM so if you finish the perscribed set in under 60 sec then you move to the next movement, if you do not finish in under 60 sec then rest until a fresh round starts.