CrossFit – Tue, Oct 4

Announcements

Recipe: Tuna Salad Cucumber Boats
https://emilykylenutrition.com/tuna-salad-cucumber-boat/

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

Jump Rope Progressions ( 20 reps each)

Single Unders

Single Leg Jump Rope

Alternating Singles

Double Unders

10 x Lat Pull-ups

10 x Kipping swing

5 x Inch Worms

Gymnastics

L-Sit Pull-ups

4 Rounds

Max Reps each Round

Rest 2:00

Strict Pull-Ups

Metcon (Time)

For Time (15:00)

10/100-8/80-6/60-4/40-2/20

Wall Walks

Double Unders