CrossFit – Wed, Nov 16

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

10 x PVC Pass Through

10 x PVC around the world

10 x PVC Good Mornings

10 x PVC PVC torso twist

10 x PVC Deadlifts

Snatch Drills

Weightlifting

Deadlift (3-3-3+ (70-80-90%)+10#)

Metcon

Metcon (Time)

For Time

2400/200m Bike

50 x Hang Power Snatch (45/35)

30 x Toes to Bar