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Announcements
Buy your Murph shirt/tank to benefit Dog TagSS in support of local veterans. Sale ends on 5/11. https://www.customink.com/fundraising/dogtagss?utm_campaign=mobile-campaign-page-share&utm_content=dogtagss&utm_medium=social&utm_source=copy-link
Breakfast Idea: Taco Breakfast Scramble
https://beautyandthebenchpress.com/meal-prep-taco-breakfast-scramble-whole30-low-carb/
21-Day May Macro Challenge starts on May 7th! Sign up by contacting Coach Abrie at abrie@thomasvillecrossfit.com or 229-977-5707!
Thomasville CrossFit – Home WOD
Hello Home Woders, I hope you’re enjoying the workouts and plan to join us at the gym on Saturdays for FREE coaching. If you have questions about these workouts please contact us and we will be thrilled to help you with these workouts.
Warm-up
Warm-up (No Measure)
Generic Warm-up Video
https://www.youtube.com/watch?v=sMzVwUqWGDk
Gymnastics
Dips 3 x max reps (3 Rounds for reps)
Max Reps on Dips, these dips will be from a stable position, not ring dips
Rest as needed between sets of dips and your score is the lowest amount of reps completed in any 1 of the 3 sets. So if you do 15-15-7 then your score is 7
Dips at home
https://www.youtube.com/watch?v=K4EgI4_lwF4
Wall Sit (Time)
You will perform a WallSit for as long as possible
Wall Sit Demo Video
https://www.youtube.com/watch?v=y-wV4Venusw
Metcon
Metcon (Time)
07 Rounds
5/5 Bent Over Row ( Dumbbell, Kettlebell, Odd Object)
10 x Push-ups
15 x Air Squats
Push-ups and Bent Over Row Demohttps://www.youtube.com/watch?v=MDvilLAkvDk