CrossFit – Wed, Jan 11

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

Inch Worms

High Knee

Butt Kickers

Then…

4 Rounds

Single Leg Lateral jumps (R)

Single Leg Lateral jumps (L)

Side Plank (R)

Side Plank (L)

Weightlifting

Shoulder Press (1x1x7
7 Rounds starting @ 30% 1RM. Perform 1 x Shoulder Press every 3 minutes working up to a 1RM of the day)

Metcon

2 RDs

200m Run

:20 Handstand Hold

Rest :30

Metcon (Time)

5 Rounds

400m Run

10m Handstand Walk
Modifications

05 x Wall Walk or Inch Worm