6-17-20

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)

10 minute AMRAP

20x Sit-ups

10x Walking lunges

20x Plank shoulder taps

10x Walking lunges

Weightlifting

Metcon (No Measure)

5 Rounds

5/5 KB/DB bent over row(negatives 5s)

5/5 KB/DB single leg deadlifts

(negatives 5s)

1-2 minute rest