CrossFit – Tue, Nov 29

Announcements

Purchase your TCF 10th Anniversary shirts & hoodies here! Sale ends 12/2.

Recipe Idea: Whole 30 Mississippi Pot Roast

1st Phorm protein order has arrived!

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

run warm up 1 (No Measure)

Rotational Exercises x 10

Knee to chest

Side Hurdle steps out

Side Hurdle steps in

Figure Four

Walking Lunge with twist

Walking toe touch

Side steps

High knees

Butt kickers

400m jog

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD

20:00 AMRAP

400m Run

3 x Rope Climbs

(Partners switch each round)