092921

Thomasville CrossFit – Home WOD

Warm-up

Warm-up (No Measure)

3 Sets:

:30 Doorway Stretch / Side

20 Alternating Hamstring Scoop Stretch

10 DB Deadlift

10 Good Morning + Jump

Metcon

Metcon (AMRAP – Reps)

AMRAP 5:

5 DB Swings SIngle Arm Swings /

Arm

10 Up-Downs

– Rest 3:00

AMRAP 4:

10 Russian DB Swings

10 Up-Downs

– Rest 3:00

AMRAP 3:

Max Distance DB Carry

Cool Down

Warm-up (No Measure)

3 Sets:

10 DB Strict Press

10 DB Pullover

30 Weighted Russian Twists

– If needed, substitute a backpack

for the DBs.

Warm-up (No Measure)

3 Sets:

:30 Standing Forward Bend

:30 Press-up Hold

:30 Reach, Roll, Lift