6/23/16


Thomasville CrossFit – CrossFit

Mobility WOD

https://youtu.be/oylx0Up7nG8

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

Weightlifting

1 1/4 Front Squats (3-3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 minute Amrep

7x Burpees

7x Wallball shots (20/14)