Thomasville CrossFit – CrossFit
Mobility WOD
https://www.youtube.com/watch?v=pl-bGCY5ARU
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
Gymnastics
Muscle-ups (max)
Metcon
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP
20x box jumps (24/20)
10x ring dips