CrossFit – Tue, Jan 3

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

3:00 Bike

10-20 banded pass throughs

10-20 banded pull a parts

10 x KB RDL/DL

10 x Lat Pull-ups

Kipping Drill:

Reverse Tabata- Hollow Rocks

Tempo Swings 3 x 5-7

Metcon

Metcon (3 Rounds for time)

3 Rounds

1500m Bike

30 x Kettlebell Swings (53/35)

15 x Pull-ups (chest to bar)

Rest