CrossFit – Mon, Nov 21
Announcements
Purchase your TCF 10th Anniversary shirts & hoodies here!
The box will be CLOSED on Thursday 11/24 – Happy Thanksgiving!
We will be open on Friday & Saturday from 8-10am ONLY!
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
2:00 Row
10 x Down Dog into Cobra
10 x Alternating Spiderman Lunges
10 x Back Squats
Weightlifting
Back Squat (3-3-3+ (70-80-90%) +10#)
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
10 Minute AMRAP
20 x Calorie Row
15 x Alternating DB Snatch (50/35)
10 x Burpee Box Jump Over (24/20)
Athletes may switch at any point during the workout but only one athlete may be working at a time.