5-31-18

Thomasville CrossFit – CrossFit

Yup, it’s a long row. Bring those ear buds

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

5k Row (Time)

Max Effort 5k Row

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.

5k Assault Bike (Time)

Bike 5000 meters or 5 kilometers