011922

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)

Barbell Drills 5 x Reps each

Clean Pull

Muscle Clean

Hang Power Clean

Push Press

Push Jerk

Power Clean & Jerk

2 Rounds

200m Row + team mate holding handstand or plank

3 x Power Clean & Jerk

then increase weight to PCJ EMOM

Weightlifting

Metcon (AMRAP – Reps)

7 minute EMOM

4 x Power Clean & Jerk

Metcon

Metcon (Time)

For Time (Partner WOD)

2 Rounds

100 Calorie Row ( 25 calorie rotation)

50 Shoulder to Overhead (135/95)
Teams may rotate the Shoulder to Overhead as needed.