120621
Announcements
TCF Christmas Party @ Hank’s house
119 Parkway Drive, Thomasville, GA 31792
Saturday, December 11 @ 6PM
Bring your favorite holiday dish & BYOB!
Recipe Idea: Thai Butternut Squash Soup
Recipe Idea: Asian Broccoli Salad
https://www.everylastbite.com/asian-broccoli-salad/
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)
3 RDS
5 Wall Squats
5 KB Deadlifts
5 Kip Swings
250/200M Row
:30 Couch Stretch / Side
Warm-up (No Measure)
7 Rounds
3 x Back Squat (increase weight each round without hitting failure)
3 x Toes to Bar after each set
Metcon
Metcon (Time)
For Time:
20 Back Squats (225/155#)
40 Toes-to-Bars
60/40 Calorie Row