CrossFit – Tue, Nov 1

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

10 x Banded Pull a parts (Short) 3 Sec Pause

10 x Banded Pull a parts (Long) 3 Sec Pause

20 x Banded Upright Rows 1 Sec Pause

10 x Push-ups

Weightlifting

Bench Press (5-5-5 2 65% TM)

Cool Down/ Accessory

Metcon

100 Push-ups For Time (Time)

For Time:

100 x Push-ups