6-2-20
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 (AMRAP – Reps)
AMRAP EMOM ( Fight Gone Bad Style) 60 seconds max reps at each station
5 Rounds
Push-Ups
Sit-Ups
DB/KB Rows 30s Right/30s Left
Rest