122021

Announcements

Recipe Ideas for Healthy Holiday Cooking
https://pinkfortitude.com/30-whole30-christmas-recipes/
Reminder: Your TCF Cold Gear is here!
The box will be closed on Friday & Saturday!
Merry Christmas!

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)

1 set

30 jumping jacks

30 mountain climbers

200-m jog (easy pace)

1 set

10 single-arm KB deadlifts / arm

10 hollow rocks

10 arch-ups

400-m run (less than 2:30)

1 set

10 single-arm KB swings / arm (eye level)

10 hollow rocks

10 arch-ups

400-m run (less than 2:10)

Metcon

Metcon (Time)

For time:

1,200-m run

63 KB swings (53/35 lb)

36 pull-ups

800-m run

42 KB swings

24 pull-ups

400-m run

21 KB swings

12 pull-ups

Metcon (Time)

800-m run

42 KB swings (26/18 lb)

24 pull-ups

600-m run

30 KB swings

16 pull-ups

400-m run

18 KB swings

8 pull-ups