Thomasville CrossFit – CrossFit
Mobility WOD
https://www.youtube.com/watch?v=RQ9Z4PX_hF8
Warm-up
Shoulder warmup A (No Measure)
Rotational exersices 10 each
wrist
elbow
shoulder
torso
hip
bend and reach
leg swings
ankle
10 x pvc dislocates
10 x pvc tricep side bend
Weightlifting
Push Press (1 Rep Max)
Metcon
Metcon (Time)
3 rounds for time
400m run
21x KBS (53/35)
12x HSPU