CrossFit – Mon, Jan 2
Announcements
Join us this Saturday, January 7th at 10AM for a review of The Zone Diet and learn how to balance your macronutrients at every meal. Bring your questions!
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
Run Warm-up
10 Meters
Knee to Chest
Step Outs
Step Ins
Walk on Toes
Walk on heels
high Knee
butt kickers
400m Jog
Barbell Drills
3 Position Cleans
15 Minutes
(Power Cleans starting at each position Thigh, Knee, Floor + Jerk)
3 Cleans + 1 Jerk Per Lift
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Rounds (5:00)
400m Run
12 x Power Clean & Jerk (135/95)
Rest remaining time
RX+
185/95
Masters 115/75 (55+)