Home WOD – Tue, Oct 4

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Recipe: Tuna Salad Cucumber Boats
https://emilykylenutrition.com/tuna-salad-cucumber-boat/

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.

Metcon

Metcon (Time)

For Time

Run:

400m, 600m, 800m, 1000m, 800m, 600n 400m.

Rest 1:1 to the work. EX: if you run a 400 in 2:00 Rest for 2:00.

For Athletes that do not know how far they are running, try this

2:00 Run + 2:00 Walk, 3:00/3:00, 4:00/4:00, 5:00/5:00, 4:00/4:00, 3:00/3:00, 2:00