3-30-20

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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 (AMRAP – Rounds and Reps)

E2MOM ladder up “Death By”

( these rounds are 2 minutes long)

1 Clean +2 shoulder to overhead

Right and left side each round

( in the early rounds when you have lots of time left so squat and lunge and hold plank to pass the time in the first 3 rounds while it’s easy)
Example: rd1 you clean you DB/KB/BB and press overhead 2 times on each arm or just twice with the BB. You’ll have a solid 1:30 rest and you need to be using it to squat and lunge and plank a bit. Rd2 I’ll clean the DB/KB/BB and get it overhead 4 times on each arm. Yes you clean it on each arm to start that arm. Like 2 cleans each round at a minimum.

CORE

Laying leg raise (3 x 15-30)

Lay down on your back with your hands under your butt. Establish a strong hollow position and then raise your legs up until you make your best 90 degree angle.

Sit-ups (3-5 x 8 weight as needed)

Gymnastics

Metcon (AMRAP – Reps)

5 Round max reps

each round with varying times allotted per round

AMRAP Handstand push-ups (strict)

RD1 45W:15R

RD2 30:30

RD3 15:45

RD4 30:30

RD5 45:15
The “W” in Rd1 stands for “work” that’s the amount of time you can do handstand push-ups and the “R” is for “Rest” which is mandatory rest time during the workout. The work is always the first number.