CrossFit – Fri, Jan 6

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

Run Warm-up quick list

Knee to Chest

Step Outs

Step Ins

Walk on toes

Walk on heels

High Knee

Butt Kickers

2 Rounds

200m Suitcase carry

10 x hip/back extensions

20/20 Side bends

Rest 2:00

Metcon

Metcon (Time)

For Time

1 Mile Run

6 x Rope Climb

800m Run

4 x Rope Climb

400m Run

2 x Rope Climb