3-27-20
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 leg Deadlift (5 x 10-15 reps each leg)
Metcon
Metcon (Time)
For Time
3 Rounds
400m Run
21 x Sumodeadlift Highpull
12 x Plank to push up
Sumo deadlift Highpull could be a dumbell clean from the ground also.
SDHP
https://youtu.be/gh55vVlwlQg
Plank to push-up
https://youtu.be/2kEnT-CdXyE