CrossFit – Fri, Nov 4

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

run warm up 1 (No Measure)

Rotational Exercises x 10

Knee to chest

Side Hurdle steps out

Side Hurdle steps in

Figure Four

Walking Lunge with twist

Walking toe touch

Side steps

High knees

Butt kickers

400m jog

Metcon

2 mile run (Time)

For time run 2 miles

Cool Down/ Accessory

ROMWOD (No Measure)

Watch and follow along with the prescribed romWOD video of the day.