CrossFit – Mon, Oct 24

Announcements

Recipe Idea: Crispy Garlic Butter Chicken & Brussel Sprouts
https://www.theendlessmeal.com/crispy-garlic-butter-chicken-and-brussels-sprouts/

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

20 x Banded pull aparts

20 x Banded horizontal rows

10 x Lat Pull-ups

10 x Kipping Swings

10 x Ring Rows w/ 1 sec pause with rings on chest

3 Rounds

5-10 Reps

Bench Press ( 30%-50%-60%)

Ring Rows/Pull-ups

Weightlifting

Bench Press (5-3-1+ (75-85-95% TM))

Metcon

Metcon (3 Rounds for reps)

3 Rounds

Max Reps: Dumbbell Bench Press (50s/35s)

Rest :20

Max Reps: Strict Chin-ups

Rest 2:00
RX+ 70s/50s & Weight Vest 20/14