3-24-20

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

run warm up 1 (No Measure)

Rotational Exercises x 10

Knee to chest

Side Hurdle steps out

Side Hurdle steps in

Figure Four

Walking Lunge with twist

Walking toe touch

Side steps

High knees

Butt kickers

400m jog

Try to finish before your class starts

Metcon

Metcon (Distance)

For Distance

20:00 minute Run

During this workout you’ll run hard for 20:00 minutes total and try your best to accurately log the distance.

You will be running at ~ 70% effort so this is something you can probably maintain for about 1:30-2:00 at a time before you need to start walking to recover. When you walk, stop your timer and keep moving until you are ready to run that hard for that 1:30-2:00 again. Text Nick if you have more questions.
You a running app to track your distance.

Weight vests on for those that have them.