6-22-20

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)

10 minute alternating Round EMOM (45:15)

Odds: Goblet Squat

Even: Kettlebell Swings
Each round work for 45 seconds and rest for 15 seconds then switch moves. Scored on reps, switch KBS with Hang DB Cleans if needed.