06/22/2016


Thomasville CrossFit – CrossFit

Mobility WOD

https://youtu.be/hzozw2Aso3M

Warm-up

Shoulder warmup A (No Measure)

Rotational exersices 10 each

wrist

elbow

shoulder

torso

hip

bend and reach

leg swings

ankle

10 x pvc dislocates

10 x pvc tricep side bend

10 x banded pull aparts

10 x ring rows

10 x push ups

Weightlifting

push press+push jerk+split jerk (1-1-1-1-1)

Metcon

Metcon (AMRAP – Reps)

FGB Style Triplet

Kettlebell Swing 53/35

Ring Dip

Row Calorie