06/10/16


Thomasville CrossFit – CrossFit

Mobility WOD

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

This is more of a diagnosis video. get on your lacrose ball and work on your upper back for 2 minutes each side.

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

Weightlifting

Pause Back Squat (3-3-3)

Pause in the bottom of your squat for 3 seconds.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP12

10x SDHP (95/65)

20x DU

100m Famers Walk (53s/35s)