CrossFit – Wed, Nov 23
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 Bike
20 x Banded Pull Aparts
20 x Upright Banded Row
10 x Shoulder Press
Weightlifting
Shoulder Press (5-5-5+ (65-75-85%) +5#)
Metcon
Metcon (Time)
For Time ( 20:00) Partner WOD
2 Rounds
100/80 x Calorie Bike (25/20 cal Switch)
50 x Shoulder to Overhead (135/95)