Home WOD – Tue, Oct 11

Announcements

Placing 1st Phorm protein order on Friday 10/14!

Recipe Idea: Coconut Lime Chicken
https://realsimplegood.com/coconut-lime-chicken/

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

EMOM = Every Minute On/the Minute. In this format, athletes should set up a timer or start a clock and they have 60 seconds to perform the listed movement. In this workout the first minute should have between 5-10 pushups. On the second minute they should perform 10-15 Sit-ups and on the 3rd they should do 15-30 Jumping jacks. Example Round could look like this. EX Round 1 the athlete performs 5 pushups and that takes them 10 seconds of the 1st minute, then they would rest the remaining 50 seconds, on the start of the second minute they would do 10 situps and that may take 20 seconds and then the athlete would rest the remaining 40 seconds and so on. this format should give the athletes 10 sets of each movement

Metcon (AMRAP – Rounds)

30 minute EMOM ( Every Minute )

5-10 Push-ups

10-15 situps

15-30 Jumping Jacks