07/01/16


Thomasville CrossFit – CrossFit

Mobility WOD

Warm-up

Overhead Squat Warm-up 1 (No Measure)

Rotational Exercises x 10s

Wrist

Elbow

Shoulder

Torso

Bend & Reach

Leg swings

Ankles

Cossacks

Group hip mobility 5 minutes

PVC Shoulder Dislocates

PVC Overhead Squats

Weightlifting

Snatch Balance (1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP

3 minute AMRAP

2 rounds

6 x Overhead Lunges (65/45)

6 x pull-ups

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 8.

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 10.

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 12.

Follow the same pattern until you fail to complete both rounds within 3 minutes.