7-20-16


Thomasville CrossFit – CrossFit

Mobility WOD

https://youtu.be/gTb3alz0Z8k

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

Weightlifting

Back Squat (3-3-3-3-3)

Metcon

Metcon (Time)

5 RFT

5 x Pull-up (chest to bar)

10 x Pistols (alternating)

15 x Kettlebell swing (53/35)