4-9-20

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.

Metcon

Metcon (AMRAP – Reps)

20 minute AMRAP

21 x KBS/DBCJ

12/12 x DB/KB Row

400m Run
Run= 0 reps, hurry up and get back to the DB/KB and get those reps.

Run = 21 x Burpees

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.