Thomasville CrossFit – CrossFit
Warm-up
Warm-up shoulder+hips (No Measure)
Rotational exercises x 10s
10 x primal pull through
10 x internal & external arm rotations
walking lunge with twists
spiderman lunge
Weightlifting
Push Press (3-3-3)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Mobility WOD
https://www.youtube.com/watch?v=ULj-K0DsjPE
I recommend going through this Mobility WOD pre class.