CrossFit – Mon, Nov 28

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Recipe Idea: Whole 30 Mississippi Pot Roast

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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 Row

20 x Banded Good Mornings

10m Spiderman Lunges

10 x Down Dog into Cobra

10 x Barbell Rows

Weightlifting

Deadlift (5-3-1+ (75-85-95% TM) +10#)

Metcon

mini “DT” complex (5 Rounds for weight)

5 Rounds (Total)

Unbroken

5 x Deadlifts

3 x Hang Power Cleans

1 x Push Jerk

Rest ~2-3:00 between sets