092622

Announcements

Article: What is the Function of Protein?
https://1stphorm.com/blogs/news/protein-function

Recipe: Homemade Frozen Yogurt
https://www.asweetpeachef.com/how-to-make-frozen-yogurt/

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)

Barbell Drills

Weightlifting

Shoulder Press (1 Rep Max)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds

3:00 Work 1:00 Rest

5 x Deadlifts

3 x Hang Clean

1 x Jerk

Athletes will pick up where they left off after the rest.
RX- 185/125

RX+ 225/155

MS 155/105

SC- 80%1RM CJ