6-25-20

Thomasville CrossFit – Home WOD

run warm up 1 (No Measure)

Rotational Exercises x 10

Knee to chest

Side Hurdle steps out

Side Hurdle steps in

Figure Four

Walking Lunge with twist

Walking toe touch

Side steps

High knees

Butt kickers

400m jog

Try to finish before your class starts

Warm-up

Warm-up (No Measure)

2 Rounds

10m High knees

10m butt kickers

50m Jog forwards

50m Jog backwards

60 sec calf Stretch each R1

60 sec hamstring stretch R2

Then

400m run

Metcon

2 Mile Run Weight vest (Time)

For Time 20:00

2 Mile Run (20/14 Vest)

2 mile run (Time)

For time run 2 miles