06/01/06

Thomasville CrossFit – CrossFit

Mobility WOD

https://www.youtube.com/watch?v=RQ9Z4PX_hF8

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 tricep side bend

Weightlifting

Push Press (1 Rep Max)

Metcon

Metcon (Time)

3 rounds for time

400m run

21x KBS (53/35)

12x HSPU