CrossFit – Mon, Oct 31
Announcements
Fall Recipe Idea: Sausage Stuffed Butternut Squash
https://www.paleorunningmomma.com/sausage-stuffed-butternut-squash-paleo-whole30/#wprm-recipe-container-31345
Article: The Deload Week
https://www.marksdailyapple.com/the-deload-week-what-it-is-how-to-do-it-and-why-it-might-help-you-get-stronger/
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
Goblet Squat w/ Plate: 10 x Pause 2 Sec at parallel + 2 sec Pause above parallel. engaging glutes:
Single Leg Deadlifts w/ kettlebell x 10/10
Glute Bridges: x 10
Bird Dogs: 5/5 w/ 10 Sec Hold
Weightlifting
Deadlift (5-5-5 @ 65% TM)
Metcon
100 Kettlebell Swings (Time)
For Time
100 x Kettlebell Swings (50/35)