05/03/16

Thomasville CrossFit – CrossFit

Warm-up

Warmup Jump rope 1 (No Measure)

Rotational Exercises x 10

wrist

elbow

shoulder

torso

bend and reach

hip

leg swings

ankle

2 minutes jump rope

Weightlifting

Snatch segment pull (5 sets)

pausing for 3 seconds @

1″, knee, hip,finish

Metcon

Metcon (AMRAP – Rounds)

12 minute EMOM with alternating rounds

10x power snatch (75/55)

15x abmat sit-up

30x double unders

Mobility WOD

https://www.youtube.com/watch?v=jUeMFbY6Q4U