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Thomasville CrossFit – Home WOD

Warm-up

Warm-up (No Measure)

2 Rounds

10/10 Walking Lunges Forward

10/10 Walking Lunges Backwards

30 Second Plank Hold

5 Inchworm + Push-ups

Gymnastics

Tempo Squat (10-10-10-10-10)

With a 3-5 second count down to the bottom of your squat.
Use a bodyweight squat or if you have any additional equipment, add it in.

Glute Bridge (10-10-10-10-10)

Glute Bride with 1-3 sec pause at the top.
https://www.youtube.com/watch?v=ID8YY59A7uw

Bulgarian split squat (3 x 10/10 )

One foot on top of a bench, perform a one leg squat with the foot on the ground.

Metcon

HOMEWOD A (AMRAP – Rounds and Reps)

10 Minute AMRAP ( As Many Rounds as Possible)

5 x Burpees

10 x Jumping Lunges

15 x Sit-ups