5-15-18

Thomasville CrossFit – CrossFit

Warm-up

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.

Metcon

Metcon (Time)

Partner WOD:

50x Calorie Row

150 x DBPush-ups

75 x Toes to Bar
Partner A rows 50 x Calorie, when finished partner B will start their 50 cal Row also. Partner A can start on the Push-ups immediately and B will join in whenever they finish the row. When both athletes are off of the row it becomes one athlete working at a time to finish the WOD