04/13/16


Thomasville CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 minutes easy rowing

10 x primal pull through

10 x bend and reach

10 x banded hamstring stretch

2 minutes rowing, every 30 seconds row hard for 10 seconds

Metcon

2k Row (Time)

Max Effort 2k Row

Metcon (Time)

5 rounds

row 300m

rest 2 minutes

Cool Down

Warm-up (No Measure)

Foam Rolling 5 minutes

Quad Stretch 3 minutes each leg