CrossFit – Fri, Oct 14

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

2 Rounds

10 x Banded Pass Throughs

10 x Banded Pull Aparts

10 x Ring Rows

5 x Inch Worm + Push-up

5 x Lat Pull-Ups

Weightlifting

Bench Press (3-3-3+
70-80-90%)

Metcon

Metcon (Time)

For Time

100 x Pull-Ups

10 x DB Bench Press anytime the athletes comes off the bar