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