06/03/16


Thomasville CrossFit – CrossFit

Mobility WOD

https://www.youtube.com/watch?v=14Y-MU4o0ws

Warm-up

The 7’s Warm-Up (No Measure)

The 7’s Warm-Up

1. Hips only

2. Half slide – Legs only

3. Half slide – Legs+hips

4. Half slide – Legs+hips+arms

5. Full slide – Legs

6. Full slide – Legs + hips

7. Full slide – Legs+hips+arms…row it out for 60 seconds

*Perform 7’s at an 18-26 stroke rate

**7 reps of each movement

Gymnastics

Strict Pull-Ups (3 x max effort)

Metcon

2k Row (Time)

Max Effort 2k Row

Metcon

Metcon (Time)

For Time

Buy-in: 1k row

5 Rounds

10x pull-ups

10x burpees

Buy-out: 100 Double Unders