06/29/16


Thomasville CrossFit – CrossFit

Mobility WOD

https://www.youtube.com/watch?v=m6Fy5pvvm-U

Warm-up

Warm-up (No Measure)

rotational exercises x 10

wrist

elbow

shoulder

torso

hips

bend and reach

legs

ankles

cossacks

2:00 light rowing

5:00 foam rollers

20 x hollow body holds

Gymnastics

weighted plank hold (Time)

weighted plank

500m Row (Time)

Max Effort 500m Row

Metcon

Metcon (Time)

for time

30 x calorie row

30 x ghd situp

30 x burpee

30 x toes to bar

30 x box jump

30 x weighted situp(53/35)