5-11-20

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.

Warm-up

Warm-up (No Measure)

3 Rounds

30 sec. bottom squat

30 sec hollow

10m squat jumps

10m Samson lunges

Weightlifting

Metcon (Weight)

3 Rounds

20x Goblet squat AFAP

rest 1 minute

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

12 x Squat Jumps

9 x Hollow Rocks

6 x Burpee