010722

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)

2 Rounds

10 x Inchworm + Push-ups

10 x Hollow rocks

20 x jumping jacks

20 second handstand hold

Gymnastics

Metcon (AMRAP – Reps)

Reverse Tabata

8 Rounds 10:20

Handstand Push-ups

Metcon

Metcon (AMRAP – Reps)

EMOM

3 Rounds

Overhead Squat (75/55)

Burpee to target

V-Ups

Rest