CrossFit – Mon, Dec 26

Announcements

Winter Gear & Anniversary Shirts are in!

We’re placing a 1st Phorm order on Friday 12/30 – let us know if you’d like to order/reorder. View 1stphorm.com for a complete list of products.

Check out these Paleo Party Finger Food Ideas & Appetizers for your NYE fare!

Our nextYouth Weightlifting session starts 1/9!

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 Rowing

10 x RDL

10 Barbell Bent Over Row

10 x Push-ups

3 Rounds

:30 Row ( increase intensity each round)

15 x Kettlebell Swings

5 x Push-ups

Metcon

Metcon (AMRAP – Reps)

5 Rounds (1:00 Each Station)

Row Calorie

Push-ups

Kettlebell Swings (53/35)

Rest
This WOD is scored by the total amount of reps completed in 5 rounds

Cool Down/ Accessory

Metcon (3 Rounds for weight)

3 Rounds

7-12 Bent Over Row (25% Back Squat)

20+ Flutter Kicks (2 Count)