Thomasville CrossFit – CrossFit
Warm-up
Mobility WOD
https://youtu.be/7TIP8eNJmMg
Default Warm-Up 1 (No Measure)
10 Reps Each
Wrist Circles (ea. direction)
Shoulder Circles (ea. direction)
Bend and Reach
Torso Rotations
Leg Swings (Front,Back,Sides)
Walking Lunge with twist
Spiderman Lunge
2 min Jump Rope
Weightlifting
Front Squat (2-2-2)
Metcon
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP:
5 x Power Cleans (135#/95#)
10 x Pull-ups
20 x Double Unders
Rx+ = 185#/135#