CrossFit – Sat, Nov 19

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.

Metcon (Time)

For Time

30-20-10

Dumbbell Snatch (50/35)

Burpee Over Dumbbell (lateral)