8-3-16


Thomasville CrossFit – CrossFit

Mobility WOD

https://youtu.be/1KNZsE0RSzY

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

Back Squat (5-5-5-5-5)

Metcon

Metcon (Time)

For time

25x Row Calorie

25x Thruster (95/65)

50x Pull-up

25x Wall Ball Shot (20/14)

25x Burpees