6-24-20
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
Dips (max reps + 3 x 1/2 reps of max set)
Metcon
Metcon (Time)
For Time
30 x Burpees
then…
3 Rounds
10x push-ups
20x Alternating Hang DB Snatch (50/35)