7-13-20

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

Push-ups max reps 5 rounds (5 Rounds for reps)

5 Rounds

AMRAP: Push-UPS

Rest 2 minutes

Metcon

Metcon (Time)

For Time

800m Run/ 50 Burpees

50 x Hang DB/KB Snatch

30 x Dips