5-13-20

Thomasville CrossFit – Home WOD

Warm-up

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.

Gymnastics

Dips (Max + 2x 1/2 reps)

Metcon (3 Rounds for reps)

Tabata double Unders/ jumping Jacks

Rest 1-2 minutes

Tabata Sit ups

Rest 2 minutes

Tabata hand release push- ups