CrossFit – Sat, Oct 29

Announcements

Recipe Idea: Crispy Garlic Butter Chicken & Brussel Sprouts
https://www.theendlessmeal.com/crispy-garlic-butter-chicken-and-brussels-sprouts/
Happy Halloween!
We’ve cancelled the 5:30 PM class for Monday 10/31.

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.

Metcon

Metcon (Time)

For Time (7:00)

50/5 – 40/4 – 30/3 – 20/2 – 10/1

Double Unders

Power Clean

135/95- 155/105- 185/125- 205/145- 225/155
Athletes can set up 5 different bars if the gym space allows for it