013122
Thomasville CrossFit – Home WOD
Warm-up
Warm-up (No Measure)
Follow along with this YouTube video and perform about 10 reps or so of each of the movements that are demonstrated.
https://www.youtube.com/watch?v=f-smK_1hB5E
Walk/Jog for 7:00 after the video.
Gymnastics
Walking Lunge (Weight)
Walking Lunge x 20 meters
5 Rounds
This could also be 20 total lunges in a set. 10 left and 10 right.
Lunge Video
https://www.youtube.com/watch?v=L8fvypPrzzs
Jumping Air Squat (12-12-12-12-12)
Jumping Air Squat
https://www.youtube.com/watch?v=flBodwEKe30
CORE
Russina Twist (5 x 20/20)
Russian Twist
https://www.youtube.com/watch?v=JyUqwkVpsi8