CrossFit – Fri, Sep 30

Announcements

Sign up for TCF 25 Hard: tcf25hard2022.wodifyrise.com

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

5 Rounds

~100m Row.

X Burpees each round. X= meters away from 100

Weightlifting

Bench Press

1 Rep Max

Metcon

Metcon (Time)

For Time

1k Row

50 x DB Bench Press (50/35)

30 x Burpees