5-4-20

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.

Weightlifting

Metcon (AMRAP – Reps)

Tabata: Shoulder to Overhead(Right and Left Side)

8 Rounds of 20 seconds of work and 10 seconds rest

Metcon

Metcon (AMRAP – Reps)

3 round AMRAP

3:00 minute Rounds

Round1: 50 x Sit-ups with remaining time AMRAP Push-Ups

Rest 2:00

Round2: 50 x Leg Raises with remaining time AMRAP Dips

Rest 2:00

Round 3: 50 x Hollow Rocks with remaining time AMRAP Handstand Push-Ups, wall climbers or burpees.