05/19/16


Thomasville CrossFit – CrossFit

Warm-up

Warmup Jump rope 1 (No Measure)

Rotational Exercises x 10

wrist

elbow

shoulder

torso

bend and reach

hip

leg swings

ankle

2 minutes jump rope

Weightlifting

Bench Press (10RM)

Metcon

Metcon (Time)

5 rounds for time

20x pull-ups

30x kettlebell swings (53/35)

40x double unders

Mobility WOD

https://www.youtube.com/watch?v=VR1An7jpdUY