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Announcements

Weekly Recipe Idea: Greek Chicken Meal Prep

Greek Healthy Meal Prep (Paleo and Whole30 Meal Prep Options)

Healthy Habits Nutrition Challenge starts on January 23rd!

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

10m Walking Lunges

10 x PVC Pipe pass through

10 x PVC Pipe Around the world

10m Lateral 1/4 squat walk

10 x Lat Pull ups

1:00 Rope

Weightlifting

Overhead Squat (3-3-3)

80% of snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

60 x Wallball shots (20/14)

30 x Double unders

15 x Pull-ups