012622

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.

Warm-up

Warm-up (No Measure)

2 Rounds

50 x High knee

50 x butt kickers

50 x jumping jacks

2:00 Jog (1:00 out and then turn around for 1:00 back to start)
High Knees

https://www.youtube.com/watch?v=tx5rgpDAJRI

Butt Kickers

https://www.youtube.com/watch?v=-dtvAxibgYQ

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run