4-19-21

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

Warm-up (No Measure)

2 Rounds

500m Row

10 x Push-ups

R1- Hamstring Stretch

R2- Chest Stretch

Specific Warm-up

Bench Press 5- 10 Reps

Metcon

Rogue Row + Pump 2021 Challenge (Time)

For Time

Row 2000k meters

2:00 Rest

Max Reps Bench Press (BW/.75BW)
-:10 from total time of 2k Row for every rep of Bench Press

https://www.roguefitness.com/challenges?icid=carousel#/pumpnrow-challenge

2k Row (Time)

Max Effort 2k Row