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Thomasville CrossFit – Home WOD

Gymnastics

Push-ups (1 x Max Rep)

4 x 75% of the reps completed in the Max Rep set. These reps do not have to be completed unbroken and you should be resting about 1:00 between the start of a new set.

Dips (4 x 7-12)

These are done after the pushups are finished and the sets should be unbroken at 7 reps before moving on to 8s, 9s and so on. Example, be able to do 4 x 7 at a given level of difficulty before moving onto 4 x 8 and so on. Rest 1:00 between sets and up to 2:00 if needed.

Metcon

Metcon (Time)

5 Rounds

30 x Jumping Jack or Jump Rope (2:1 Singles)

20 x Sit-ups (weight as needed)

10 x Burpees

CORE

plank holds (1 Max Effort Set)

Hold in a plank position (top of pushup) for as long as possible. Have abs and butt flexed/engaged for the duration of the hold