06/16/16


Thomasville CrossFit – CrossFit

Mobility WOD

https://www.youtube.com/watch?v=8VWOLgpasDQ

Warm-up

Warm-up shoulder+hips (No Measure)

Rotational exercises x 10s

10 x primal pull through

10 x banded pull aparts

10 x banded dislocates

walking lunge with twists

spiderman lunge

Gymnastics

Strict Handstand Push-up (3 x Max Effort)

Metcon

Metcon (Time)

For Time

21-15-9

Row Calorie

Handstand push-up

Ring Dip