4-13-20
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 (Time)
5 Rounds
50 x Air Squats
25 x Dips
Weightlifting
Bench Press (Max Reps + 3 , 1/2 reps)
Gymnastics
Optional exercise in addition to metcon.