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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 each

P1 – 250/200-m row

P2 – 10 Samson lunges + 10 scorpions

1 set each

P1 – 250/200-m row

P2 – 10 lateral lunges + 10 scap pulls

1 set each

P1 – 250/200-m Row

P2 – 10 air squats + 10 kip swings

On a 5:00 clock

1:00 strict handstand push-ups

– Rest 1:00

1:00 toes-to-bars

– Rest 1:00

1:00 kipping handstand push-ups

Metcon

Metcon (Time)

For time:

2,000/1,600-m row

– At 1:00 complete 1 burpee over the rower, at 2:00 complete 2 burpees over the rower, at 3:00 complete 3 burpees over the rower. Continue this pattern until you complete the 2,000/1,600-m row