05/26/16


Thomasville CrossFit – CrossFit

Mobility WOD

https://www.youtube.com/watch?v=V5jcPSxQZo0

Warm-up

run warm up 1 (No Measure)

Knee to chest

Side Hurdle steps out

Side Hurdle steps in

Figure Four

Walking Lunge with twist

Walking toe touch

Side steps

High knees

Butt kickers

400m jog

Weightlifting

Clean Complex (1-1-1-1-1-1-1)

power clean + front squat + clean

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP10

ladder up by 1’s

Deadlift 315/225

barbell burpee (lateral)

Run 100m