06/07/16

Thomasville CrossFit – CrossFit

Mobility WOD

https://www.youtube.com/watch?v=pl-bGCY5ARU

Warm-up

Default Warm-Up 1 (No Measure)

10 Reps Each

Wrist Circles (ea. direction)

Elbow Circles (ea. direction)

Shoulder Circles (ea. direction)

Bend and Reach

Torso Rotations

Hip Rotations

Leg Swings (Front,Back,Sides)

Cossacks

Walking Lunge with twist

Spiderman Lunge

2 min Jump Rope, Rowing, Jog 400m

Gymnastics

Muscle-ups (max)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

20x box jumps (24/20)

10x ring dips