Home WOD – Sun, Oct 23

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 – Reps)

Death By: Burpee

EMOM +1 Burpee
set a 1:00 Timer and each round increase the amount of burpees done in the minute by 1. on the first minute you will perform 1 burpee and on the 2nd minute you will do 2 burpees and so on until you can not complete the given amount of burpees. If you really want a longer workout, then go back down the ladder when you reach your limit in a minute.