06/14/16


Thomasville CrossFit – CrossFit

Mobility WOD

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

DU Faults

https://www.youtube.com/watch?v=dDWchJ-Td9M

bonesaw

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

Metcon

Metcon (AMRAP – Reps)

3 minutes Max Effort

Double Unders

Metcon

Metcon (AMRAP – Reps)

Tabata Wall Ball Shots (0/14)

2 minutes rest

Tabata Sit-ups

2 minutes rest

Tabata Double Unders