CrossFit – Wed, Oct 26

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

3 Rounds

10/7 Calorie Row

10 x Goblet Squats/ wall Ball Shots

3 x Inch Worm + push-ups

Weightlifting

Back Squat (5-3-1+ @ 75-85-95% of TM)

Metcon

Metcon (AMRAP – Reps)

10 Minute AMRAP

50 x Kettlebell Swings (53/35)

50 x Wall Ball Shots (20/14)

50 x Row Calorie

50 x Wall Walks