3-23-20

Announcements

Join our private Facebook group, Thomasville CrossFit Athletes!
https://www.facebook.com/groups/2588004631526116/?ref=share
Just a reminder – please pick up equipment that you plan to borrow from Thomasville CrossFit for Home WODs this week during normal business hours! Coach Nick will give you an Equipment Use Agreement to complete.

We will distribute any remaining equipment once we officially close our physical location.

Thomasville CrossFit – Home WOD

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.

Weightlifting

Single arm Dumbell row (AMRAP each arm)

https://www.youtube.com/watch?v=6k9K_b1KgTI
Rest 1 minute between sets and score with the lowest number of total reps performed on each arm. Example: I start out doing 20 reps total on round 1 ( 10 each arm) then on round 5 I total 17 ( 9 reps on the right and 8 on the left) then my score is 5 x 17

Metcon

Metcon (Time)

For Time

50-40-30-20-10

Russian Kettlebell swings

Sit-ups