4-8-20

Thomasville CrossFit – Home WOD

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.

Weightlifting

Tempo Squat (3 x 10 ( +2 reps from previous week))

With a 3-5 second count down to the bottom of your squat.

Metcon

Metcon (AMRAP – Reps)

5 Rounds ( AMRAP: 60 seconds each station)

Air Squats

Double Unders/ Jumping Jacks

Mountain Climbers

Rest 1 minute