4-2-20

Thomasville CrossFit – Home WOD

Warm-up

Warm-up (No Measure)

3 Rounds

20s/20s Samson Stretch

20 x Jumping Jacks

20 x Air Squats

Metcon

Metcon (Time)

For Time

100 x Double Unders

Then

3 Rounds

30 x OH walking lunge (50/35)(95/65 w/BB)

30 x Sit-Ups

And then

100 x Double Unders
Mods: 1/2 Doubles, 2×1 singles- weight lunges as needed- Sit-ups plank walk side to side 15L/15R

Lunges= 30 steps total, aka 15&15 yes you have to alternate, a little bit like walking. You know, the way we have always done walking lunges…

mobility

Warm-up (No Measure)

15-20 minutes dedicated mobility work. Set a timer and get to work, feel free to follow along with Abrie or a ROM WOD to give you guidance or go freestyle.