7-15-20

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 (5 Rounds for reps)

60 seconds max reps at each station

5 Rounds

Dumbbell Row (Right)

Dumbbell Row (Left)

Jumping Jacks

Lat pull overs

Rest
DB pull-overs on floor

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