032822

Thomasville CrossFit – Home WOD

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Ankle Rotations

Cossacks

Walking lunges

Spiderman Lunge

Run, Row, Rope 2 minutes.

This should be completed prior to the start of class.

Warm-up

Warm-up (No Measure)

2 Rounds

30 x Jumping Jacks

10/10 walking lunges

10 x Tuck ups

Gymnastics

Walking Lunge (Weight)

Walking Lunge x 20 meters

5 Rounds

Cossack squat (5 x 20 (10/10))

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
if you do not have access to a jump rope, substitute jumping jacks.