05/23/2016


Thomasville CrossFit – CrossFit

Mobility WOD

https://youtu.be/Q2v9povq8CI

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

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 X kettlebell swings 53/35

15 X power cleans 95/65

15 X box jumps 24/20