5-15-20

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 (Distance)

3 rounds

Max distance farmers carry

60 seconds

Metcon

Metcon (Time)

For Time

200 x Air Squats

At the start of every minute athletes must complete 7 x V-Ups
Cut the v-Ups down to 5 if you find yourself missing rounds or only getting a few reps a round.