CrossFit – Tue, Sep 27

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

Warm-up

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.

run warm up 1 (No Measure)

Rotational Exercises x 10

Knee to chest

Side Hurdle steps out

Side Hurdle steps in

Figure Four

Walking Lunge with twist

Walking toe touch

Side steps

High knees

Butt kickers

400m jog

Gymnastics

Rope Climbs 5 x 1:00/2:00Rest (5 Rounds for reps)

Perform as many rope climbs in 1:00 as possible and rest 2:00

Metcon

Metcon (Time)

For Time

800m Run

40 x Toes to Bar

400m Run

20 x Toes to Bar

200m Run

10 x Toes to Bar