7-1-21

Thomasville CrossFit – CrossFit

Sleep is vital for recovery from training. Here is a link for you to learn more.

http://library.crossfit.com/free/pdf/CFJ_Sleep_RawlsMeehan2.pdf

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!

Cool Down

ROMWOD (No Measure)

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