4-28-20

Thomasville CrossFit – Home WOD

Warm-up

run warm up 1 (No Measure)

Rotational Exercises x 10

Knee to chest

Side Hurdle steps out

Side Hurdle steps in

Figure Four

Walking Lunge with twist

Walking toe touch

Side steps

High knees

Butt kickers

400m jog

Try to finish before your class starts

Weightlifting

Metcon (Weight)

3 Rounds

7-10 reps shoulder to overhead

50m Overhead waiters Carry (left side/ right side)

Rest 60 seconds
Use the appropriate shoulder to overhead variation for the weight you have available. Example: you have lighter weights go with higher reps and a strict press. Harvey weight would go lower reps with a push press.

Metcon

Metcon (AMRAP – Reps)

4 Rounds

3:00

400m Run

With remaining time

AMRAP Push-Ups

Rest 2 minutes
Any pressing movement could be substituted for push-ups. Like a dumbbell press or get that sandbag press in.