4-17-20

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)

7 minute AMRAP

7x Thrusters (pick load)

7x Burpee
Try using the med ball clean as a sub

https://youtu.be/KVGhkHSrDJo

Weightlifting

Squat Clean (3-3-3-3-3)

Split Squat (5 x 8/8)

with one leg elevated onto a bench behind the athlete. perform one leg squats with the forward leg. Each Leg
https://youtu.be/2C-uNgKwPLE