05/17


Thomasville CrossFit – CrossFit

Mobility WOD

https://www.youtube.com/watch?v=UCF0T6t_1AU

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

5 rounds for time

500m row

15 x burpees

10x front squat 155/105