012022

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

:30 Jumping Jacks

10 x PVC Goodmornings

10 x Hip and Back Extensions

10 x Sumo Squats

2:00 Foam Rolling

Weightlifting

Sumo Deadlift (5-5-3-3-1-1-1)

Metcon (7 Rounds for weight)

7 Rounds

Sumo Deadlift

5-5-3-3-1-1-1

Cool Down

Warm-up (No Measure)

3 Rounds

7-12 Banded Hamstring Curl

20-45 sec GHD Superman Hold