5-13-21

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

Metcon

Row Burpee Partner WOD (Time)

2 Rounds

100 Calorie Row

50 x Burpee over Rower

After the call of “3, 2, 1… go!” the seated athlete will reach down, grab the handle and begin rowing. Each team may use only one rower and MUST switch every 25 calories rowed. Once the monitor reads 100 calories, the athletes must touch hands and then may begin the burpees.

Each athlete must complete at least 1 burpee each round, and only one athlete may be working at a time. Teams must touch hands when switching. After completing 50 burpees, teams can begin Round 2

Cool Down

ROMWOD (No Measure)

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