6-23-20

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.

Gymnastics

SLIPS (No Measure)

Perform Scales, L-sits, Inversion, Plank, Stretching exercises depending on your skill level for set amount of time. Example 20 seconds work followed by 10 seconds rest.
https://youtu.be/yG1X-kKK1c8

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups