CrossFit – Thu, Jan 5

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!

Sign up for the 25 Hard – Habit Challenge here! The challenge starts on Monday, January 16th!

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

Default Warm-up 3 (No Measure)

Then 3 RDS

:15 Jumping Jacks

:15 Squats

:15 High Knees

:15 Butt Kickers

Then 3 RDS

:15 Plank

:15 Superman

:15 Side Plank/L

:15 Side Plank/R

Metcon

Another Annie (Time)

For Time

50/25-40/20-30/15-20/10-10/5

Double Unders

Toes to Bar

Cool Down/ Accessory

ROMWOD (No Measure)

Watch and follow along with the prescribed romWOD video of the day.