CrossFit – Thu, Oct 13

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

3 Rounds

Rowling w/ Burpee Penalty

Metcon

Metcon (7 Rounds for time)

For Time

Row:

500m, 750m, 1000m, 1500m, 1000m, 750m, 500m

Rest 1:1 -ish