05/05/16

Thomasville CrossFit – CrossFit

Warm-up

Shoulder warmup A (No Measure)

Rotational exersices 10 each

wrist

elbow

shoulder

torso

hip

bend and reach

leg swings

ankle

10 x pvc dislocates

10 x pvc bent over row, slow tempo

10 x pvc behind the neck press, slow tempo

Weightlifting

push press+push jerk+split jerk (5 sets)

Metcon

Metcon (Time)

Buy-in: 20 x HSPU

then, 3 RFT

15 x SDHP ( 35/53)

10 x Toes to Bar

5 x Shoulder to Overhead (185/135)

Mobility WOD

https://www.youtube.com/watch?v=eveYJP1indI