4-23-20

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 – Reps)

5 Rounds

30 seconds each movement AMRAP

Hang alt DB snatch (pick load)

Sit-Ups

Double Unders

Rest
Movement options

Kettlebell swings for snatches and jumping Jacks for the double Unders.