CrossFit – Tue, Jan 10

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

10:00 total time

4:00 Rowing (~ 750-1km)

30/20/30 ( Squats/PVC Pass throughs+roll outs/ OHS)

use foam rolling/ lacrose balls for remaining time.

Weightlifting

Metcon (Weight)

10 Rounds (1:30)

1 x Hang power snatch + 1 x Overhead squat
Start with barbell

Metcon

PREP: 3 Rounds

Test movements for scaling

3 x Pull-ups

5 x Push-ups

7 x Air-squats

Rest :30

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats