05/06/16

Thomasville CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

2 minutes rowing

2 minutes foam rolling quads

2 minutes informed freestyle mobility

Walking Lunge with twist

Side steps

Weightlifting

Front Squat (1rm)

Metcon

Metcon (AMRAP – Rounds)

Partner WOD A

20 min AMRAP

10 x Calorie Row

15 x WBS (20/14)

15 x Kettlebell Swings (53/35)
Partners will alternate each movement.

Mobility WOD

https://www.youtube.com/watch?v=xE4N6G4xJHU