Home WOD – Thu, Oct 13

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

Metcon (AMRAP – Rounds)

EMOM as long as Possible

Minute1

1x Lunge

1 x Air Squat

Rest remaining minute

Minute 2

2 x Lunges

2 x Air Squats

Rest remaining minute

and so on.

Each Leg is 1 Lunge, so in round one you will only do 1 lunge on one leg and not both.