3-25-20
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
Split Squat (5 x 10-15/10-15)
with one leg elevated onto a bench behind the athlete. perform one leg squats with the forward leg. Each Leg
In depth look at this movement from barbell shrugged which is a great source of information on YouTube
https://youtu.be/i6a0MwviAXU
You might want to go unweighted are first.
Metcon
Metcon (AMRAP – Rounds and Reps)
4 rounds
3 minute AMRAP
30 x Double Unders
15 x Thrusters
15 x Sit-Ups
1 minute rest
Doubles – 2:1 singles, 1:1 jumping jacks, 1/2 reps also a good option
https://youtu.be/82jNjDS19lg
Thruster-use your DB or KB and use both hands
https://youtu.be/L219ltL15zk
Sit-ups
https://youtu.be/_HDZODOx7Zw
Scaling option:
15 x air squats + 15 x Dips in place of thrusters.
30 second plank hold for sit-Ups
30 jumping Jacks in place of double unders