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Announcements
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 Rounds
10 high knees
10 butt kickers
10 push up
10 hollow rocks
3 rounds
200m run
7 bench press (increase weight)
Metcon
Metcon (Time)
For Time
1 Mile Run
21-15-9
Bench Press (185/115)
GHDSU
1 Mile Run
RX+ Weight Vest (20/14)