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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

:30 mountain climbers

10 good mornings

5 elbow instep / side

10 sumo-stance air squat

1 set

:30 mountain climbers

10 good mornings

5 squat-to-stand

10 narrow-stance air squats

Warm-up (No Measure)

1 set

5 wall squats

5 pause med-ball squats

5 bottom-to-bottom wall-ball shots

5 wall-ball shots

Weightlifting

Back Squat (3-3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 wall balls (20/14 lb) (10/9 ft)

1 rope climb (15 ft)