8-12-20

Thomasville CrossFit – CrossFit

This will be your WOD tomorrow or Friday or Saturday if you cherry pick this WOD.

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

Warm-up (No Measure)

2 Rounds

90 seconds Row

R1- Hamstring stretch

R2- Foam roller upper back

Metcon

5k Row (Time)

Max Effort 5k Row

3K Row (Time)

row 3000 meters

mobility

ROMWOD (No Measure)

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