CrossFit – Fri, Oct 28

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

2:00 Bike

20x banded Pass Throughs

20 x Banded Pull aparts

20 x upright horizontal rows

Weightlifting

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

Metcon

Metcon (Time)

For Time: (7:00)

21-15-9

Calorie Bike

Handstand Push-up