020822
Thomasville CrossFit – Home WOD
Warm-up
Default Warm-up 3 (No Measure)
Then 3 RDS
:15 Jumping Jacks
:15 Squats
:15 High Knees
:15 Butt Kickers
Then 3 RDS
:15 Plank
:15 Superman
:15 Side Plank/L
:15 Side Plank/R
Gymnastics
Single leg Deadlift (4 x 10/10 left and right leg)
https://youtu.be/b9bHy3ojQWA
this can be done unweighted if needed or no equipment is available.
Metcon
Metcon (Time)
For Time
50-40-30-20-10
Air Squats
Situps
(all 50 air squats must be completed before moving onto the 50 sit-ups, this will continue down with every other set also, the 40-30-20-10.
If this workout is to intense then the athlete can take ~ 25% of the reps away. example 35-40 reps in the set of 50s, 30 in the set of 40s for when you might be changing the workout to something easier.