CrossFit – Thu, Nov 3

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

20 x Jumping Jacks

10 banded pass through

10 banded pull a parts

5 x inch worm + push-ups

5 x Shoulder Press – BB-35%-45%-55%

Weightlifting

Shoulder Press (5-5-5 @ 65%)

Metcon

Metcon (Time)

For Time (10:00)

50 x Handstand Push-ups

30 x Double Unders each break