4-10-20

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.

Warm-up

Warm-up (No Measure)

3 Rounds

5x Inch Worm

20 x Lunges (10/10)

30 sec Handstand hold

2 min mobility work

Gymnastics

Warm-up (No Measure)

5 Rounds

Handstand Walk 60 seconds

15 x Leg Raises.

Rest 60 seconds

Metcon

Metcon (Time)

For Time

7 Rounds

7 Handstand Push-Ups

100m Farmers Carry (50m/50m)
Handstand Push-up could be a seated press 7R/7L.