4-27-20
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 (Weight)
3 Rounds
10-15 Single Leg Deadlift (each leg)
50m farmers carry w/ the same arm after each set.
Rest 60 seconds
Metcon
Metcon (AMRAP – Reps)
7 minute AMRAP
20 x Kettlebell Swing
10 x Burpee