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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)

2 sets

:20 up-down + broad jump

Rest :10

:20 alternating jumping lunges

Rest :10

Metcon

Metcon (Distance)

EMOM 6:

3 high box jumps

Warm-up (No Measure)

1 set

6 strict presses (45/35 lb)

6 sumo deadlifts

6 standing upright rows

1 set

6 push presses

6 sumo deadlift high pulls

1-2 sets

Build to workout loading

Metcon (Time)

3 rounds for time:

200-m Kettlebell Goblet Carry (50/35 lb)

12 push presses (115/75 lb)

12 box jumps (24/20 in)

12 sumo deadlift high pulls (95/65 lb)

Metcon (Time)

3 rounds for time:

200-m Kettlebell Goblet Carry (35/20 lb)

12 push presses (95/65 lb)

12 box jumps (24/20 in)

12 sumo deadlift high pulls (75/55 lb)

Cool Down

Warm-up (No Measure)

2 sets

:30 couch stretch / leg

10 single-leg glute bridges / leg

10 leg swings / leg