CrossFit – Sat, Oct 1

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.

Weightlifting

Front Squat (3-3-3 @ 80-85%)

Metcon

Metcon (Time)

5 Rounds

10 x DB Hang CJ (50/35)

15 x WallBall Shots (20/14)