4-4-20

Thomasville CrossFit – Home WOD

Warm-up

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

Support Your Local Affiliate Fundraiser WOD1 (AMRAP – Reps)

10 minute AMRAP

10 x Air Squats

9 x Dumbbell Snatch Right Arm (50/35)

10 x Push-Ups

9 x Dumbbell Snatch Left Arm (50/35)
Click link for more details on scaling option, scoring, and movement standards. https://games.crossfit.com/workouts/open/2021/1?division=18&workout_type=rx