Thomasville CrossFit – CrossFit
Mobility WOD
https://www.youtube.com/watch?v=V5jcPSxQZo0
Warm-up
run warm up 1 (No Measure)
Knee to chest
Side Hurdle steps out
Side Hurdle steps in
Figure Four
Walking Lunge with twist
Walking toe touch
Side steps
High knees
Butt kickers
400m jog
Weightlifting
Clean Complex (1-1-1-1-1-1-1)
power clean + front squat + clean
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP10
ladder up by 1’s
Deadlift 315/225
barbell burpee (lateral)
Run 100m