4-15-20

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

5 x Inch Worm

10 x Squat + Broad Jumps

20 second Samson Stretch ( Right and left each)
Samson stretch

https://youtu.be/lQhBLId_y6s

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP

30 x Jumping Jacks

20 x Shoulder Press (10R/10L)(pick load)

10 x Weighted Lunges (pick load)