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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)

On a 5:00 Clock:

Partner 1 holds PVC at waist height for the step-overs and step-unders.

Cycle through as many rounds as possible in 5:00

6 Partner PVC Step-Overs / Partner

6 Partner PVC Step-Unders / Partner

5 Synchro Toe-Touch + Jump

10 Alternating Step-ups with Partner

Warm-up (No Measure)

EMOM 12:

Minute 1 | 2 High Box Jumps

Minute 2 | :30 L-Hold Hang

Metcon

Metcon (Time)

6 Rounds For Time:

21/15 Calorie Bike

21 Box Jumps (24/20″)

21 Sit-ups

– Alternate full rounds with a partner.