6-1-20

Thomasville CrossFit – Home WOD

run warm up 1 (No Measure)

Rotational Exercises x 10

Knee to chest

Side Hurdle steps out

Side Hurdle steps in

Figure Four

Walking Lunge with twist

Walking toe touch

Side steps

High knees

Butt kickers

400m jog

Try to finish before your class starts

Metcon

Metcon (AMRAP – Reps)

20 minute AMRAP

Buy-In

2 mile Run

With remaining time:

1x Burpee

+1 x Jumping jack/ Double Under
The workout is scored by the amount of jumping Jacks or doubles you do.

Each round you will perform 1 Burpee and the jumping Jacks will increase by 1 each round.

Rd.10 will be 1 x Burpee + 10 x Doubles.

or Modify workout to 2 miles for time