8-1-16


Thomasville CrossFit – CrossFit

Mobility WOD

https://youtu.be/GSBuxSTK0Rs

Warm-up

Default warm-up 2 (No Measure)

10-15 passes in the foam roller.

Back

Armpit

Glutes

Inner thigh

Hamstring

Quad

Outer quad

Calf

Rotational Exerxiaes x 10

Wrist

Elbow

Shoulder

Torso

Hips

Bend and reach

Leg swing

Cossacks

Ankles

Weightlifting

Bench Press (5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10x ring dips

10x kettlebell swing (53/35)

10x box jump (24/20)