120121

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 Partner Row

~100m Row with penalty reps for distance over and under 100.

R1- 3 x Shoulder Taps in Plank

R2- 2 x Scap shrugs hanging from bar

R3- 1 x Inch Worm + push-up

R4- 3 x Anchored toes to Bar

Then.

3 Sets:

Row Sprint Start

– Rest :30 between sprints

Gymnastics

Metcon (No Measure)

5 Sets:

1:00 Strict Chin-ups

1:00 False Grip Ring Rows

Metcon

Metcon (Time)

3 Rounds For Time:

500/400m Row

21 Push-ups

12 Toes-to-Bar