CrossFit – Wed, Oct 5

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

1 Round

2:00 Row

2 Rounds

10 x Banded Pull-aparts

10 Push-ups

Weightlifting

Bench Press (5-5-5+
65-75-85% of Training Max)

5-5-5+

Metcon

Metcon (3 Rounds for reps)

3 Rounds 1:00 EMOM

Perform as many reps as possible in 1:00 of

Dips

HDBCJ (50/35)

Row Calorie

Rest