CrossFit – Thu, Dec 29

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

3:00 Bike

10m Spiderman Lunges

10m Inch Worms

Headstands and Candle Sticks drills/demos

3 Rounds

:30 Bike

10 Wall Ball Shots

1 x Wall Walk

Rest

Metcon

Metcon (3 Rounds for reps)

3 Rounds (4:00 AMRAP)

1200m Bike

21 x Wall Ball Shots (20/14)

with remaining time AMRAP Wall Walks

4:00 Rest
30/20 RX+