8-16-16

Thomasville CrossFit – CrossFit

Mobility WOD

https://www.youtube.com/watch?v=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 (1-1-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

7x PCL (115/85)

7x Push Press (115/85)