Thomasville CrossFit – CrossFit
Mobility WOD
https://www.youtube.com/watch?v=14Y-MU4o0ws
Warm-up
The 7’s Warm-Up (No Measure)
The 7’s Warm-Up
1. Hips only
2. Half slide – Legs only
3. Half slide – Legs+hips
4. Half slide – Legs+hips+arms
5. Full slide – Legs
6. Full slide – Legs + hips
7. Full slide – Legs+hips+arms…row it out for 60 seconds
*Perform 7’s at an 18-26 stroke rate
**7 reps of each movement
Gymnastics
Strict Pull-Ups (3 x max effort)
Metcon
2k Row (Time)
Max Effort 2k Row
Metcon
Metcon (Time)
For Time
Buy-in: 1k row
5 Rounds
10x pull-ups
10x burpees
Buy-out: 100 Double Unders