4-14-20
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 – Rounds and Reps)
12 minute AMRAP
6 x 1 Arm KBS(Right 53/35)
12 x Leg Raises
6 x 1 Arm KBS (Left 53/35)
12 x Sit-sups
If you’re using a DB you can use the Hang Clean as a substitute. You can do swings with a DB also.
Weightlifting
Single leg Deadlift (10-15 x 5 sets)
Gymnastics
Standing Twist (15-30 x 5)
https://www.youtube.com/watch?v=flYbOp-tNic
Complete a set of twisted after each set of DL