CrossFit – Wed, Nov 30

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

2:00 Bike

20 x Banded W

20/20 x Banded Press

10 x Bench Press (Barbell)

Weightlifting

Bench Press (5-3-1 (75-85-95% TM) +5#)

Metcon

Metcon (Time)

For Time

2400/2k Bike

50 x Kettlebell Swings (53/35)

30 x Dips