011022
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Weekly Recipe Idea: Chicken Marinated 6 Ways
Healthy Habits Challenge starts January 23!
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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
Warm-up (No Measure)
2 RDS- 10 x Air Squats + 10 x Lat Pull-ups
2 RDS- 5 FSQ (45/35) + 5 x Kipping Swings
2 RDS- 3 x Thruster(45/35) + 3 x Pull-ups
Complex Demo
Squat Clean + Thruster + Jerk
Weightlifting
SqCl+Thruster+Jerk Complex (Weight)
12 minutes to establish a 1RM
Squat Clean + Thruster + Jerk 1RM
Metcon
Metcon (AMRAP – Reps)
Death By Thruster + Pull-ups
R1 & 2: 3 x Thruster (95/65)
3 x Pull-ups
R3 & 4: 6 x Thrusters (95/65) 3 x Pull-ups
AND SO On
Cool Down
Warm-up (No Measure)
3 Rounds
1:00 Bike
7-12 Bent over Row (light weight) 45degree angle
7-12 Is, Ts, Ys