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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)

5 Round Partner Row Warm-up

Each athlete rows ~100m each round. Every meter over or under 100 will be penalty reps for the team.

Movements

R1- 5 x Jumping Jacks

R2- 2 x PVC or Barbell Muscle Snatch

R3- 2 x Alternating Overhead Lunges

R4- 3 x Air Squats

R5- 1 x Wall Walks

Weightlifting

Metcon (No Measure)

3 Rounds

2 x Snatch Push Press + 3 Overhead Squats

3 Rounds

2 x Snatch Push Jerk + 3 Overhead Squats

Metcon

Metcon (9 Rounds for weight)

9 Sets for Load:

Overhead Squats

3-2-2-2-1-1-1-1-1