7-20-20
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 (AMRAP – Rounds and Reps)
8 minute AMRAP
8 x Alternating DB Snatch (4/4)
8 x Hand release push-ups
Weightlifting
Dumbbell row (3 x 10-20 reps each arm)
athletes set up on a bench usually and with a flat back and one knee on the bench the athlete will row the DB up to their chest.
https://www.youtube.com/watch?v=YzzYx-0Xg18
Demo of a bent over row variation.