8-12-16

Thomasville CrossFit – CrossFit

Mobility WOD

https://youtu.be/KEGF6efPDO8

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 (3-3-3-3-3)

Metcon

Metcon (Time)

For Time

21x KBS (70/53)

15x T2B

9x HSPU

18x KBS (70/53)

12x T2B

6x HSPU

15x KBS (70/53)

9x T2B

3x HSPU