CrossFit – Thu, Oct 6

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

Rope Climb Drills/Warmup

1. Wrist Warm-up

2. 2 x :30 Hanging from Pull up bar

3. Footwork Drills

4. 2-3 sets of 3-5 Knee tucks on Rope

5. 3-5 Sets of 1 x Rope Pull + decent

Metcon

Metcon (AMRAP – Rounds and Reps)

20 MINUTE AMRAP

400M RUN

2 ROPE CLIMBS

Cool Down/ Accessory

2 Minutes Foam Rolling on each calf (4 minutes total)

Forearm Stretch 1-2 Minutes total

Down Dog 2 minutes