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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)
On a 5:00 Clock
5 PVC Pass Throughs
5 PVC Around the Worlds
5 PVC Muscle Cleans
5 Jumping Ring Dips
Warm-up (No Measure)
Progression // Focus
1) Jumping Ring Dip // Elbow below the shoulder at the bottom, strong jump to lockout arms at the top
2) Ring Support Hold // Elbows locked out while pulling the rings close to the body
3) Bottom of Ring Hold // Shoulder below elbows, rings and elbows hug the body
4) Kipping Ring Dip Practice // Leg straight at bottom of the dip, practice driving the knees up aggressively toward the chest. Substitute jumping dips as needed.
Metcon
Warm-up (No Measure)
3 x 6 Muscle Clean
3 x 6 Power Clean
Increase weight each set as needed.
Extended Elizabeth (Time)
For Time:
21-18-15-12-9-6-3
Power Cleans (135/95#)
Ring Dips