CrossFit – Wed, Nov 2

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

Rowling (No Measure)

We are going bowling with Rowers!

Athletes will have 10 attempts to row and stop the distance rowed on 100 meters. The closer the athlete is to 100 meters, the better the score! Good Luck!

Weightlifting

Back Squat

Metcon

Metcon (Time)

For Time (20:00) Partner WOD

2 Rounds

100 Calorie Row (25 cal Switch)

100 x WallBall Shots