8-11-16

Thomasville CrossFit – CrossFit

Mobility WOD

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 (4 Rounds for time)

Row 500m x 4 RDS

Rest as needed.

Metcon

10 min Row (Distance)

10 minutes max distance row