033022

Thomasville CrossFit – Home WOD

Warm-up

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 (No Measure)

2 Rounds

30 x mountain climbers

30 x high knees

30 x butt kickers

05 x Dips

05 x Push ups

:30/:30 Door Frame Stretch

Gymnastics

Dips (3 x 7-12)

rest ~2:00 between sets

Metcon

Metcon (Time)

5 Rounds

400m Run (1:00 out & turn around)

20 x Kettlebell Swings ( dumbbell snatch)

10 x Push ups