CrossFit – Fri, Oct 7

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 Assault Bike

2 Rounds

10m Walking lunge with twist

10 air Squats

R1- Pigeon Stretch

R2- anke Stretch

Weightlifting

Back Squat (3 x 5 @ 65-75-85% of Training Max (90%1RM)
)

Metcon

Metcon (AMRAP – Reps)

AMRAP (5:00)

50/40 x Calorie Bike

With the remaining time perform AMRAP WallBall Shots (20/14)