Home WOD – Fri, Oct 14

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 (AMRAP – Rounds)

10 MINUTE AMRAP

5 x Push-ups

10 x Tuck-Ups (Sit-ups)

Rest 3 Minutes

10 MINUTE AMRAP

5 x Burpees

10 x Flutter Kicks (2CT)