8-26-19

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.

Warm-up (No Measure)

3 Rounds

500m

Rest 2-3X time
You’re priming your body for your 2K max effort. Strong Rows where you don’t dip up or down on pace very much.

Metcon

2k Row (Time)

Max Effort 2k Row
The idea is that you find a maximum amount of intensity from this workout. It should hurt for 5-10 minutes after you’re finished. If a 2K is a lot for you to maintain, shoot for 2 x 1K Rows with max rest in between rows.

Cool Down

Metcon (No Measure)

2 Rounds

2 min each leg foam roller

2 min each seated forward fold each leg.