4-13-21

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
Coaches may change the distance in each round to any number rounded to the nearest 5m in that 100ths distance. EX. R1-155M and not 100m.

Metcon

Metcon (Time)

3 Rounds

500m Row

100 x Double Under

Rest 3 Minutes