CrossFit – Fri, Nov 18

Announcements

We’re placing a 1st Phorm protein order on Friday 11/18!

Purchase your TCF 10th Anniversary shirts & hoodies here!

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

Pliability Squat Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

100 x Single Unders

50 x Air Squats

50 x Sit-ups

Post WOD CoolDown

ROMWOD (No Measure)

Watch and follow along with the prescribed romWOD video of the day.