7-11-16


Thomasville CrossFit – CrossFit

Mobility WOD

https://youtu.be/HomJymq0VZE

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

20x Ring Row

20x Push ups

20x PVC OHS

2 min Jump Rope, Rowing, Jog 400m

Weightlifting

Deadlift (5-5-5-5-5)

Metcon

Metcon (AMRAP – Reps)

7 min AMRAP

3 x power clean (135/95)

3 x ring dips

+ 3 reps each set