CrossFit – Mon, Jan 9

Announcements

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

4 Rounds ( :15 seconds each movement)

Jumping Jacks

Mountain Climbers

Barbell RDL

Barbell Row

Then…

4 Rounds

Jumping Squats

Plank

Side Lifts (left)

Side Lifts (right)

Weightlifting

Deadlift (1 x 7 building to 1RM)

7 Rounds starting @ 30%1RM. Perform 1 x DL every 3 minutes working up to a 1RM of the day

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
10 Minute Time Cap