10-29-20

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

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!

Metcon

Metcon (Time)

For Time

1000m Row

EMOM +1 x Deadlift (225/155)

The workout starts with 1 x Deadlift.
Every Minute On the Minute the athlete will perform + 1 Deadlift and then start the row and chip away at the 1000m.

Cool Down

Metcon (No Measure)

3 Rounds

8-12 Back Extensions

8-12 Bent Over Row

R1- Hamstring stretch

R2- Tennis Ball on mid back

R3- Calf on foam roller