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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)
3 Rounds
10 x PVC Pass through
10 x PVC Front rack mobility
10 x Air Squats
10 x Tuck ups
2 x Wall Walks
Metcon
Metcon (Time)
For Time
50 x Back Squats (95/65)
40 x Abmat Situps
30 x Push Jerk (95/65)
50 x Front Squat (65/55)
40 x Abmat Situps
30 x Push Press (65/55)
50 x Overhead Squat (45/35)
40 x Abmat Situps
30 x Shoulder Press