CrossFit – Tue, Oct 11

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 Knee to Chest

10m Figure four

10m walking on toes

10m walking on heels

10m high knees

10m butt kickers

400m Jog

2 Rounds

10 x Banded PUll aparts

10 x banded Pass Throughs

Weightlifting

Shoulder Press (5-5-5+
65-75-85%)

Metcon

Metcon (Time)

For Time (10:00)

800m Run

50 x Shoulder to Overhead (95/65)

30 x Burpees