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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)

4 Rounds:

:20 Burpees

Rest :10

:20 Thrusters (No weight)

Rest :10

Thruster Progression: start with barbell for the first set

3 x 5 Front Squats ( add light weight each round)

3 x 5 Push Press ( add light weight each round)

3 x 5 Thruster ( add light weight each round)

:20 stretch between warm-up sets for target area group

Squats = ankle or hip

Push Press = front rack or overhead position

Thruster = wrist or glutes

Metcon

Metcon (AMRAP – Rounds and Reps)

From 0:00-5:00

EMOM 5:

5 Thrusters (75/55#)

From 5:00-10:00

EMOM 5:

5 Thrusters (95/65#)

From 10:00-15:00

EMOM 5:

5 Thrusters (115/75#)

– Continue adding 20 / 10# every 5:00 for as long as you are able