040722

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)

3 Rounds

Rowling Round with syncro burpees for the combined team total each round.

Then…

2 x :20 sec hold for each of the movements listed in the metcon.

Metcon

Metcon (Time)

For Time

(20:00)

Row:500-500-500m

Holds: Deadlift Hold (225/155)- Double Kettlebell Front Rack Hold (53s/35s)- Overhead Hold (45/35)

Penalty= 5 x Syncro Burpees
Each Partner must perform the row and the hold

Cool Down

ROMWOD (No Measure)

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