05/18/16

Thomasville CrossFit – CrossFit

Mobility WOD

https://www.youtube.com/watch?v=pV2nC4Ukt0o

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

Metcon (Weight)

with a running clock for 8 minutes, every 40 seconds.

1x Power clean @ 65% 1RM every 40 seconds.

then again for another 8 minutes.

1x Power snatch @ 65% 1RM every 40 seconds.
The focus is on speed.

Metcon

Metcon (AMRAP – Rounds and Reps)

9 minute AMRAP

9 x TTB

7 x HSPU

5 x Power Clean (135/95)