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Announcements

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)

2 Sets

10 Stagger Stance Good Mornings / Leg

100m Jog (Easy pace)

10 Alternating Soldier Kicks

100m Jog (Increase speed)

10 Alternating Jumping Lunges

100m Jog (Increase speed)

Metcon

Metcon (Time)

21 Deadlifts (225/155#)

400m Run

15 Deadlifts

400m Run

12 Deadlifts

400m Run

9 Deadlifts

400m Run

Cool Down

Warm-up (No Measure)

3 RDS

1:00 Back Extensions/Goodmornings

1:00 Plank Hold

:30 Groiner Stretch / Side

:30 Calf Stretch / Side

:30 Seated Torso Twist