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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)

3RDS

5 PVC Pass Throughs

4 Alternating Overhead Lunges

5 Good Mornings

4 Muscle Snatches

100m Jog

Weightlifting

Metcon (15 Rounds for weight)

For Load:

Muscle Snatch

1-1-1-1-1

Power Snatch

1-1-1-1-1

Squat Snatch

1-1-1-1-1

Cool Down

Warm-up (No Measure)

For Completion:

21-15-9

GHD Hip Extensions

GHD Back Extensions