Tuesday 8-31-21

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.

Game

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.

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Workout

20 Min AMRAP

50 Cal Row

50 Push-ups

50 Sit-ups

75 Cal Row

75 Push-ups

75 Sit-ups

100 Cal Row

100 Push-ups

100 Sit-ups

125 Cal Row

125 Push-Ups

125 Sit-ups

150 Cal Row

150 Push-ups

150 Sit-ups
1 Person working at a time. You can switch in and out whenever you like. once you complete the 50’s that is one round, 75’s are two rounds and so on. Rounds + reps.

Cool Down

Warm-up (No Measure)

untimed

10-9-8-7-6-5-4-3-2-1x max rep set

Barbell curls (weight as needed)

Banded Tricep pushdown x 2

Back Extension

Rest as needed
Barbell curl could be substituted with bent over row