6-19-20
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 (Time)
For Time
800m Run
40x DB CJ
20x V-Ups
Weightlifting
Single leg Deadlift (5 x 10-15 )
https://youtu.be/b9bHy3ojQWA
10-15 reps each leg