4-1-20

Thomasville CrossFit – Home WOD

run warm up 1 (No Measure)

Rotational Exercises x 10

Knee to chest

Side Hurdle steps out

Side Hurdle steps in

Figure Four

Walking Lunge with twist

Walking toe touch

Side steps

High knees

Butt kickers

400m jog

Try to finish before your class starts

Weightlifting

Romanian Deadlift (3-5 x 10-15)

RDL
Could be with DB/KB or 8-10 with BB at ~ 25% BSQ

Demo

https://youtu.be/GZAKFRNtxLY

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

400m Run

20 x DB/KB Row(10/10) or DL(x10) or 10 x Pull-Ups

20 x Flutter Kicks (2:1)
Dumbell Row

https://youtu.be/xl1YiqQY2vA

Flutter Kick

https://youtu.be/VoHnFoltddg