CrossFit – Fri, Dec 30

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 Row

:20 Plank+ L/R Side Plank (20 each)

10 x Bent Over Row (barbell)

10 x Push-ups

Metcon

Metcon (Time)

For Time

21-15-9

Row Calorie

Burpee over Rower

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Bench Press (Bodyweight, 1/2BW)

Barbell Row (1/2 Bodyweight, 1/4 BW)