06/13/16


Thomasville CrossFit – CrossFit

Mobility WOD

https://www.youtube.com/watch?v=ULj-K0DsjPE

Warm-up

medball clean warmup (No Measure)

Rotational Exercises x 10

wrist

elbow

shoulder

torso

hip

leg swings

ankle

cossacks

10 x medicine ball clean

10 x medicine OH lunge

Weightlifting

Bench Press (3-3-3)

Metcon

Metcon (Time)

For Time

10-8-6-4-2

Ground to Overhead (135/95)

between each set of G2O perform 1 round of Cindy

5 x pull-ups

10 x push-ups

15 x air squats