6-4-20

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 – Rounds and Reps)

12 minute AMRAP

3/3 x Shoulder To Overhead

6x Pistols (3/3)

9 x Tuck- Ups
You can substitute shoulder to overhead with 3 x handstand push-ups. Pistols could be standing up from a low seat if you need to make them a little easier. I think we all have tuck-ups, here is a video of them.

https://youtu.be/dhdVG7dWioc