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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)

3 Sets:

200m Jog

:30 PVC Pass Throughs

:30 Alternating Overhead Lunges (PVC)

:30 Ring Rows

Gymnastics

Metcon (10 Rounds for weight)

EMOM 10:

3 Weighted Strict Pull-ups

or

:30 Band-Assisted Strict Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

7 Box Jumps (30/24″)

7 Chest-to-Bar Pull-ups