011222
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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)
3 Rounds
300m Row
20 x Jump Rope
10/10 single leg KB DL
Gymnastics
Chin-Up (10-10-10)
Metcon
Metcon (Time)
For Time (20:00)
Partner Workout
100 x Double Unders
10 x Rope Climbs
10 x Partner Deadlift (Team total weight)
80 x Double Under
8 x Rope Climbs
8 x Partner Deadlift
60 x Double Unders
6 x Rope Climbs
6 x Deadlifts
40 x Double Unders
4 x Rope Climbs
4 x Deadlifts
20 x Double Unders
2 x Rope Climbs
2 x Deadlifts