5-18-20

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 (Weight)

3 Rounds

3 minutes max reps Turkish Get- ups. Alternating sides and with good technique.
Reps in the comments

Metcon

Metcon (AMRAP – Reps)

7 minute AMRAP

+1 x Kettlebell swing

+1 x Push-up