CrossFit – Tue, Nov 15

Announcements

We’re placing a 1st Phorm protein order on Friday 11/18!

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

2:00 Bike/Row/Run (One)

2:00 Banded Lat Stretch

:30 Plank

10 x PVC pass Through

10 x PVC around the world

10 x shoulder press w/ barbell

Weightlifting

Shoulder Press (3-3-3+ (70-80-90% TM) +5#)

Metcon

Death By: Elizabeth (AMRAP – Reps)

EMOM 1:00

+1 Power Clean (135/95)

+1 Dip

Rest remainder of the minute