CrossFit – Sat, Jan 14

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.

Metcon

Jan 14th 2023 (AMRAP – Rounds and Reps)

30 minute AMRAP

13 x Push-ups

9 x Box Jumps (24/20)

5 x Deadlift (275/205)