7-14-16


Thomasville CrossFit – CrossFit

Mobility WOD

https://youtu.be/zT657soclws

Warm-up

The 7’s Warm-Up (No Measure)

The 7’s Warm-Up

1. Hips only

2. Half slide – Legs only

3. Half slide – Legs+hips

4. Half slide – Legs+hips+arms

5. Full slide – Legs

6. Full slide – Legs + hips

7. Full slide – Legs+hips+arms…row it out for 60 seconds

*Perform 7’s at an 18-26 stroke rate

**7 reps of each movement

Metcon

Metcon (3 Rounds for time)

3 rounds timed separately

250m Row

10 x Kettlebell Swings (53/35)

10 x GHDSU

10 x Kettlebell Swings (53/35)

10 x GHDSU

10 x Kettlebell Swings (53/35)

250m Row

Rest 12 minutes