3-28-20

Announcements

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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.

Metcon

Metcon (Time)

For Time

800m Run

50 x Hang Squat Clean

30 x V-Ups

Weightlifting

Cossack squat (5 x 10-15/10-15 )

Cossack Squats

https://youtu.be/K2YteuKl9PQ

Weight as needed