4-24-20

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)

For Time

50 x Shoulder to Overhead

50 x Air Squats

50 x Hollow Rocks

50 x Plank Shoulder taps

50 x Mountain Climbers (2:1)

50 x Glute Bridge

50 x Dips

50 x Cossack squats
Plank shoulder taps

https://youtu.be/qGVomxz_QAc

Hollow rocks

https://youtu.be/p7j02V1fIzU

Mountain climbers

https://youtu.be/1J4hRICVjRo

Glute Bridge

https://youtu.be/hwrC-ngRsoY

Cossack squats

https://youtu.be/s10pty4y5Po