7-28-16


Thomasville CrossFit – CrossFit

Mobility WOD

https://youtu.be/lOSvwy5jN-M

Warm-up

medball clean warmup (No Measure)

Rotational Exercises x 10

wrist

elbow

shoulder

torso

hip

leg swings

ankle

cossacks

10 x medicine ball clean

10 x medicine OH lunge

Weightlifting

Back Squat (1-1-1-1-1)

Metcon

Metcon (Time)

3 RFT

5x Muscle Ups

15x WBS (20/14)

45x Double Unders