7-25-19

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)

For Time

5 Rounds

60 sec Max Calorie Row

Strict Pull-Up

Rest
Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Strict Pull-ups for that round. If you row 30 calories, complete 10 Pull-ups for that round.