7-26-16


Thomasville CrossFit – CrossFit

Mobility WOD

https://youtu.be/1h2TUz2eod4

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

Bench Press (1-1-1-1-1)

Metcon

Metcon (AMRAP – Reps)

Tabata “Push-ups”

20 seconds of work followed by 10 seconds of rest, performed for 8 rounds. Scored by the lowest amount performed in any one of the 8 rounds.