7-12-16


Thomasville CrossFit – CrossFit

Mobility WOD

https://youtu.be/eveYJP1indI

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (AMRAP – Reps)

4 minute AMRAP

5 x Shoulder to Overhead (135/95)

10 x Burpees (lateral)

2 min rest

4 minute AMRAP

10 x Box Jump (24/20)

20 x Pull-up

2 min rest

4 minute AMRAP

15 x Wall Ball Shots

30 x Double Unders