05/16/16


Thomasville CrossFit – CrossFit

Mobility WOD

https://www.youtube.com/watch?v=Jsyu2Fy_FyA

Warm-up

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Cossacks

Walking Lunge with twist

Spiderman Lunge

2 min Jump Rope, Rowing, Jog 400m

Weightlifting

Back Squat (4-4-4-4-4)

~80% 1RM

work up to 4RM or work across

Metcon

Double DT (Time)

3 Rounds for Time

24 x Deadlift (155/105)

18 x Hang Power Cleans (155/105)

12 x Push Jerks (155/105)

Rest 2 minutes between rounds.