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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

Plank Hold :30s

rest

Bike 1:00

rest

Hollow Hold :30s

rest

Then…

3 Rounds

Bench Press DB x 10

Knee Tuck-T2B x 2 x 5

Bike :30 increase intensity each round

Rest 1:00

Metcon

Metcon (AMRAP – Reps)

5 Rounds

EMOM (60 seconds)

Bench Press (50s/35s)

Toes to Bar

Assault Bike Calorie

Rest