8-15-16


Thomasville CrossFit – CrossFit

Mobility WOD

https://youtu.be/inKpTU_TFrU

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

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

Pause in the bottom of your squat for 3 seconds.

Metcon

Metcon (Time)

For Time

GHDSU x 50

3RDS

10x Weighted Lunge(45/25)

10x Burpee over Bumper Plate