05/24/16


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

Back Squat (3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15.3 Reverse 14min AMRAP

100 x double unders

50 x wall ball shots (20/14)

7 x muscle-ups

Mobility WOD

https://www.youtube.com/watch?v=hL3CVpu8zN8