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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
Recipe Idea: Pizza Bowl
https://thetravelbite.com/recipes/whole-30-pizza-bowls/

Thomasville CrossFit – Home WOD

Warm-up

Warm-up (No Measure)

Follow along with this short Warmup instructed by CrossFit coach Matt Chan for todays warmup.

https://www.youtube.com/watch?v=9pEiAb4_YZI

Metcon

Metcon (Time)

7 Rounds

300m Run

Rest 2:00
in this workout, the run should be intense! The run should be nearly a full on sprint and you can rest/walk around for 2:00 to recovery before the next round starts.

If you do not have a 300m mark to run to, try running hard for 90 seconds and walking for 2:00 for all 7 rounds and after the workout is over jog/walk back to your starting location

Cool Down

Warm-up (No Measure)

2:00 calf stretch each leg

2:00 hamstring stretch each leg