4-03-20

Thomasville CrossFit – Home WOD

CrossFit Online “Support Your Box” Competition WOD Announcement Coming Friday.

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)

20 minute EMOM

Odd Min: 10 x Push-Ups

Even Min: 10 x Burpee
The CF online Support Your Local Box WOD comes out today. I would rather us all take part in that workout today or over the weekend. See ya on the leaderboard.