5-9-20

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 (3 Rounds for reps)

3 Round AMRAP

60 seconds at each station

Plank Shoulder Taps

Tuck ups

Lunges

Flutter kicks

Burpee

Rest
Each shoulder tap, lunge and flutter kick count for a rep