4-1-21

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

Blind Rowing Warmup (No Measure)

5 Rounds

R1- Row 100m

R2- Row 200m

R3- Row 300m

R4- Row 400m

R5- Row 500m

Rest in between each round
The rower monitors are turned on and then moved to the forward and down position. The athlete starts rowing and when they think they have reached the prescribed distance they stop and then check the monitor. 1 x Burpee for every 10m over the distance and 1 x Burpee for every 5m under.

Weightlifting

Metcon (4 Rounds for reps)

4 Rounds

3:00

500m Row

With remaining time

AMRAP Bench Press (135/95)

Rest 5:00