Home WOD – Mon, Nov 28

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Recipe Idea: Whole 30 Mississippi Pot Roast

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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

Bodyweight (No Measure)

5 Rounds

12/12 x Single Leg Glute Bridge

10 x Flutter Kicks (4Count)

8 x Dips (Hard)

Rest 1:00
Try your best to go unbroken today.

Single Leg Glute Bridge

https://www.youtube.com/watch?v=tiZWu8faIkM

Flutter Kick

https://www.youtube.com/watch?v=VoHnFoltddg

Dips

https://www.youtube.com/watch?v=VoHnFoltddg

Kettlebell/ Dumbbell (5 Rounds for time)

5 Rounds

12/12 x Single Leg Deadlift

9/9 x Hang Clean

6/6 x Shoulder to Overhead

Rest 1:00 after a complete round.
You can get pretty creative with this one, 5 Rounds are done on each side today. So you might even look at this as a 10 Round workout. I want you to try and do everything unbroken per side. Example: 12 x SLDL + 9 x HCL + 6 x SH2OH on the right side and then the same thing unbroken on the left side and that’s one round.