8-17-21

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

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!

Metcon

Metcon (Time)

For Time (Partner WOD)

100 x Calorie Row

100 x Calorie Bike

100 x Double Unders

75 x Cal Row

75 x Cal Bike

75 x Double Unders

50 x Cal Row

50 x Cal Bike

50 x Double Unders

25 x Cal Row

25 x Cal Bike

25 x Double Unders
Partner WOD; one partner working at a time, switching every 25 reps

Rowling Low Score (10 Rounds for reps)

Low score wins this workout. Set your rower to Meters and begin rowing, the objectiveis to have to Rower land on 100m exactly and recieve a perfect score for that round of 0. This workout has 10 Rounds.