7-9-20

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 (No Measure)

Not for Time

5 Rounds

10-15 x lat pull over

10-15 x Dumbbell Row

100m Farmers Carry
Lat pull over

https://www.youtube.com/watch?v=Jc03rlIn2WM

bent over dumbbell row

https://www.youtube.com/watch?v=YzzYx-0Xg18

farmers carry

https://www.youtube.com/watch?v=p5MNNosenJc

Cool Down

ROMWOD (No Measure)

Watch and follow along with the perscribed romwod video of the day.