Thomasville CrossFit – CrossFit
Mobility WOD
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
2 min Jump Rope, Rowing, Jog 400m
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
15 X kettlebell swings 53/35
15 X power cleans 95/65
15 X box jumps 24/20