7-27-16


Thomasville CrossFit – CrossFit

Mobility WOD

https://youtu.be/UCF0T6t_1AU

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 (Distance)

20 minute Max Effort

Row: Max distance