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Thomasville CrossFit – Home WOD

Only perform 1 of the metcons today, they are just listed for additional options for you based on equipment.

Warm-up

Warm-up (No Measure)

Part A:

2 Sets:

8 Alternating Samson Stretch

10 Wall Squats (slow)

12 Alternating Elbow-to-Instep

Part B:

3 Sets:

5 DB Front Squats

5 DB Push Press

20 Lateral Line Hops

Metcon

Metcon (Time)

For Time:

100 DB Thrusters

– Every minute on the minute including the start, perform 25 Double Unders or Single Unders
15 x Jumping Jacks for substition of double unders if you do not have a rope available.

Metcon

Metcon (Time)

For Time

100 x Backpack thrusters

– every minute on the minute including the start, perform 25 Double Unders or Single Unders