120721
Announcements
TCF Christmas Party @ Hank’s house
119 Parkway Drive, Thomasville, GA 31792
Saturday, December 11 @ 6PM
Bring your spouse, significant other or bestie, 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)
2 Rounds ( partnered up or solo)
1:00 Bike
1:00 Rest
2 Rounds
7 x Shoulder Press (BB)
7 x Push Press (BB)
7 x Push Jerk (BB)
3 rounds
3 x Shoulder Press (increase weight each round)
Metcon
Metcon (15 Rounds for weight)
For Load:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5