CrossFit – Wed, Dec 28

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

30 x Jumping Jacks

30 x Skier Jacks

10 x Banded Pull a parts

10 x Banded Pass through

10 x Banded around the worlds

10m Walking on toes

10m Walking on heels

30 x Single unders

30 x Single leg (each)

30 x Alternating Single Unders

3 Rounds 1:00 Max Reps Single Unders

Gymnastics

Ring Muscle Up Progressions and drills

Metcon

Metcon (AMRAP – Rounds and Reps)

7:00 AMRAP

30 Double Unders

3 x Muscle Ups