5-26-20

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)

AMRAP 3 x 3 min

3 minutes

20 x Double Unders

10 x Goblet Squats (50/35)

Rest 1 minute

3 min AMRAP

20 x Jumping Lunges (50/35)(10 each leg)

10 x Sit-ups

Rest 1 Minute

3 minute

20 x Kettlebell Swings (50/35)

10 x V-Ups