CrossFit – Mon, Oct 10

Announcements

Placing 1st Phorm protein order on Friday 10/14!

Recipe Idea: Coconut Lime Chicken
https://realsimplegood.com/coconut-lime-chicken/

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

10m Walking Lunges

10m Reverse walking lunges

Banded Shoulder Stretch ~ 1:00 each

10 x Squats with plate + 3-5 sec pause

10 sec hollow hold

10 sec super man

10 x hollow rocks

– Kipping Drills-

5-10 resp each

Lat Pull-ups

Kipping Swings

Kipping Levers

Ring Row/ Pull-ups

Metcon

Metcon (Time)

For Time (15:00)

50/5-40/4-30/3-20/2-10/1

Air Squats

Muscle-Ups