8-21-19

Thomasville CrossFit – CrossFit

Warm-up

Rowling (No Measure)

We are going bowling with Rowers!

Athletes will have 10 attempts to row and stop the distance rowed on 100 meters. The closer the athlete is to 100 meters, the better the score! Good Luck!

Warm-up (No Measure)

3 Rounds

3 x Kipping swing

3 x Negative Push- Ups

3 x Squat Jump tucks

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

500M Row

5 Rounds “Cindy”

5x Pull-Ups

10x Push-Ups

15 x Air Squat
Pull-Ups

https://youtu.be/lzRo-4pq_AY

Air Squat

https://youtu.be/C_VtOYc6j5c

Cool Down

Metcon (No Measure)

1 Round

2 minute couch stretch each leg

2 minute chest stretch each arm

2 minutes foam roller for lats each arm