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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
Default Warm-up 3 (No Measure)
Then 3 RDS
:15 Jumping Jacks
:15 Squats
:15 High Knees
:15 Butt Kickers
Then 3 RDS
:15 Plank
:15 Superman
:15 Side Plank/L
:15 Side Plank/R
Weightlifting
Power CJ (Total Weight)
Power Clean (1 Rep Max)
Use as a reference for ~ 65-70%
Metcon (Weight)
7 minute EMOM
3 x Power Clean & Jerk
Metcon
Metcon (AMRAP – Reps)
3 Minute AMRAP
Burpees
90 seconds rest
3 Minute AMRAP
Kettlebell Swings (53/35)
RX+ Burpees with weight vest & 70/53 KBS