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 – TCF Youth

Warm-up

Rowling (No Measure)

We are going bowling with Rowers!

Athletes will have 10 attempts to row and stop the distance rowed on 100 meters. The closer the athlete is to 100 meters, the better the score! Good Luck!

Weightlifting

Shoulder Press (5-5-5-5-5)

Back Rack Lunge (5 x 5/5)

Metcon

Tabata Push-Ups (AMRAP – Reps)

8 Rounds

20 seconds AMRAP

Push-ups

10 seconds rest

500m Row (Time)

Max Effort 500m Row

Metcon (5 Rounds for time)

5 rounds

150m Row

Rest 1:00