10-4-19

Thomasville CrossFit – CrossFit

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.

This should be completed prior to the start of class.

Warm-up

Metcon (No Measure)

3 Rounds

5 x Bench Press (~70%)

10 x Burpee
Bench press

https://youtu.be/XSza8hVTlmM

Metcon

Metcon (3 Rounds for time)

3 Rounds

500m Row

3 minutes rest
https://youtu.be/S7HEm-fd534

500m Row (Time)

Max Effort 500m Row
This is here to log for your best time.