05/25/16


Thomasville CrossFit – CrossFit

Mobility WOD

https://www.youtube.com/watch?v=ETO5PLzgmNY

Warm-up

Shoulder warmup A (No Measure)

Rotational exersices 10 each

wrist

elbow

shoulder

torso

hip

bend and reach

leg swings

ankle

10 x pvc dislocates

10 x pvc bent over row, slow tempo

10 x pvc behind the neck press, slow tempo

Weightlifting

Push Press (3-3-3)

Metcon

Metcon (Time)

21-15-9

HSPU

T2B