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Thomasville CrossFit – Home WOD

Warm-up

Warm-up (No Measure)

2 Rounds

15 Arm Circles (forward/backward)

10 x Up Downs

5 x Push ups into Downdog

10 x Jumping Lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

Bodyweight WOD

3 Rounds

4:00 AMRAP

20 x Walking Lunges

10 x Push-ups

Rest 2 Minutes

Pick up where you left off in the previous round

Metcon

Metcon (AMRAP – Rounds and Reps)

Kettlebell/Dumbbell

3 Rounds

4:00 AMRAP

8/8 x Overhead Walking Lunge (16 reps)

8 x Push-Ups

Rest 2:00

CORE

Metcon (Time)

For Time

3 Rounds

1:00 Hollow Hold

10/10 Single Leg Glute Bride

20 x Russian Twist (left/right)

1:00 Rest