4-29-20

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)

12 minute AMRAP

20 x Double Unders

10 x Weighted lunges(5/5)

10 x Leg Raises

Weightlifting

Metcon (Weight)

3 Rounds

5 – 7 Tempo Squats ( 3-5 second decent)

5 x squat jumps with your weight
Squat jumps are like these bit without the Barbell

https://youtu.be/j2fNu_XZkyo