05/11/16

Thomasville CrossFit – CrossFit

Warm-up

Warm-up shoulder+hips (No Measure)

Rotational exercises x 10s

10 x primal pull through

10 x internal & external arm rotations

walking lunge with twists

spiderman lunge

Weightlifting

Overhead Squat (3-3-3)

Metcon

jackie spin off 1 (Time)

1000 meter row

50 x overhead squat (45/35)

30 x handstand push-up

Mobility WOD

https://www.youtube.com/watch?v=HgEgIGE2ZI8