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Thomasville CrossFit – Home WOD

Warm-up

Warm-up (No Measure)

2 Rounds

50 x High Knee

50 x Butt Kickers

20 x Walking toe touch

15 x Air Squats

5 x Inch Worm

Then 3:00 Jog out and come back to your workout area/home.

Metcon

Metcon (4 Rounds for time)

For time

4 Rounds

200m Run (:45 sec Run out and then run back)

10/10 Single Arm Thrusters or 20 Squats and 20 Dips

10 x Burpees

Rest 1:00
try to test each round seperatly and see how close you can keep the times.

CORE

Metcon (No Measure)

3 Rounds

20 x Glute Brides

7-12 Split Squats on each leg

7-12 Bird dogs each side alternating.