05/31/16


Thomasville CrossFit – CrossFit

Mobility WOD

https://youtu.be/Yl53kPn_YXU

Warm-up

Overhead Squat Warm-up 1 (No Measure)

Rotational Exercises x 10s

Wrist

Elbow

Shoulder

Torso

Bend & Reach

Leg swings

Ankles

Cossacks

PVC Shoulder Dislocates

PVC Overhead Squats

Weightlifting

Overhead Squat (3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Rounds ea. 3 minutes

10x Overhead Squats (95/65)

10x Toes to Bar

If you complete both rounds, add 2 reps to each movement and continue until you fail to finish. 5 round cap