4-6-20
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
Metcon
Run 800 x3 (Time)
For Time
3 Rounds
800m Run
2 minutes Rest
Metcon
Metcon (AMRAP – Reps)
AMRAP Tabatas (8 x 20W: 10R)
Weighted jumping Lunges (50/35)
Rest 1 minute
Flutter Kicks
Rest 1 minute
Russian Kettlebell Swings
Finished