010622
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
10m High Knee
10m Butt Kickers
10m Right Lateral Cossacks
10m Left Lateral Cossacks
10 x Hip and Back extensions
10/10 Single Leg KB DL
Part B
GoodMornings Demo
10 x Barbell GoodMornings
5-10 @ 10% BSQ
5-10 @ 20%
5-10 @ 30%
Warm-up (No Measure)
WOD Prep
X Rounds
100m Run
4x Deadlift (increase weight)
2 x Pull-Ups
Metcon
Metcon (Time)
3 Rounds
400m Run
12 x Deadlift (315/225)
12 x Pull-up (C2B)