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Announcements

Cold Gear Sale (Pre-Order ONLY)
https://www.customink.com/g/xrd0-00ch-akhs
TCF Christmas Party @ Hank’s house
Saturday, December 11 @ 6PM
Bring your favorite holiday dish & BYOB!

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

Warm-up (No Measure)

Medicine Ball Clean Progression

5 x each movement

MB Deadlift

MB Shrug

MB Front Squat

MB Shrug & Drop

MB Clean

Movement Demos

Handstand Push-ups

Wall Ball Shots

Power Clean Barbell

3 x 5 Coach led Power Cleans

WOD Prep

3-5 Rounds

3 x WallBall Shots

1 x Handstand Push-up

1 x Power Clean (progress into WOD weight)

Metcon

Rogue “The Wheel” (Time)

Forward Plate Hold for Max Time (45/25)(25/10)
Athletes start with butt, back and head in contact with the wall.

Heels can be up to 8″ away from the wall and arms holding the plate down at their waste.

The timer stops when the plate drops below the athlete’s chin or above their head.

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here