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