010422

Announcements

Happy New Year!
Healthy Habits Nutrition Challenging starts 1/23!
Weekly Recipe Idea: Hamburger Soup
https://oursaltykitchen.com/veggie-packed-whole30-hamburger-soup/

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

Warm-up (No Measure)

Part A

2 Rounds

:45 Jumping Jacks + :15 Rest

:45 Goodmornings + :15 Rest

:45 Pvc Pass Through + :15 Rest

Part B

Barbell Drills (7x)

High Pulls

Muscle Clean

H. Power Clean

Push Press

Push Jerk

Weightlifting

Metcon (Weight)

7 EMOM

2 x Power Clean & Jerk

Metcon

Metcon (Time)

For Time

Double Unders

Hang DB Snatch (50/35)

50/25-40/20-30/15-20/10-10/5
RX+ 70/50