Monday 4/25/16


Thomasville CrossFit – CrossFit

Warm-up

Mobility WOD

https://youtu.be/7TIP8eNJmMg

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Leg Swings (Front,Back,Sides)

Walking Lunge with twist

Spiderman Lunge

2 min Jump Rope

Weightlifting

Front Squat (2-2-2)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP:

5 x Power Cleans (135#/95#)

10 x Pull-ups

20 x Double Unders

Rx+ = 185#/135#