6-15-20

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

Weighted Overhead Walking Lunge (10/10 x 5)

With a weight pressed overhead, perform lunges

Metcon

Metcon (Time)

3 Rounds

400m Run

30x Goblet squats

30x kettlebell swings