3-26-20

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

Metcon (Time)

Max Overhead Hold

Hold object ( BB,KB,DB sandbag) overhead max time. This might be one arm or both depending on the object but make it heavyish. Hold core tight and take rest in between sets. Both arm are a set if you are using a heavy KB/DB.
3 additional rounds can be added and try to achieve 1/2 of your 1st time.

Gymnastics

Push-ups (Max effort)

Add 3 extra sets of 1/2 the reps of your first set for more strength work.

Push up

https://youtu.be/0pkjOk0EiAk

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

10 x Hang Power Snatch or KBS

5 x Burpee
Kettlebell swing

https://youtu.be/mKDIuUbH94Q

Hang Power snatch

https://youtu.be/-mLzQdVAwlw

Dumbell

https://youtu.be/JXNPBnzBCt0