CrossFit – Thu, Jan 12

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

Barbell Drills

High Pulls

Muscle Clean

Power Clean

Front Squats

Sh2OH

Clean & Jerk

Weightlifting

Front Squat (1x1x7
7 Rounds starting @ 30% 1RM. Perform 1 x Front Squat every 3 minutes working up to a 1RM for the day)

Metcon

PREP: 3 Rounds

3-5 x Clean & Jerk (Unbroken)

Rest :20 ( This should be done at or above WOD weight)

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#