06/20/16


Thomasville CrossFit – CrossFit

Mobility WOD

https://www.youtube.com/watch?v=cq64hxZMJbc

This video is a little piece on sleeping positions. Something to think about.

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Gymnastics

Strict Pull-Ups (3 x max efforts)

Metcon

Team Gymnasty (AMRAP – Reps)

15 minute AMREP

50x Chest to Bar Pull-ups

50x Pistols

50x Toes to Bar

50x Handstand Push-ups

50x Box Jumps (24/20)
1 team member must be in forearm plank at all times when work is being done.

Scaled= Ring Row, Air Squat, Sit-ups, Push-ups, Box Jumps

Plank: RX=25/15 SC= BW