CrossFit – Fri, Dec 2

Announcements

Recipe Idea: Whole 30 Mississippi Pot Roast

1st Phorm protein order has arrived!

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

10/10 Halos

10 x Sumo Squats w/plate

10 x Bird Dogs

10 x Back Squats

Weightlifting

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

Metcon

Metcon (Time)

For Time (7:00)

21-15-9

Thruster (95/65)

Calorie Row