8-23-16

Thomasville CrossFit – CrossFit

Pre Workout

Overhead squat mobility

https://youtu.be/icNOo-o7fZQ

Warm-up

Overhead Squat Warm-up 1 (No Measure)

Foam Rolling x 10s

Back

Lats

Glutes

Quads front/sides

Calf

Hip Mobility 2 min ea.

PVC dislocates x20

PVC OHSx10

Weightlifting

Back Squat (3-3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap10

5x OHS (135/95)

10x T2B

20x DU