Thomasville CrossFit – CrossFit
Mobility WOD
https://www.youtube.com/watch?v=2jlEW8H3rwo
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
Metcon
Metcon (AMRAP – Reps)
AMREP
with a running clock,
10minutes-run 1mile + max reps Deadlift (225/155)
1 minute rest
6 minutes – run 800m + max reps PCL (135/95
1 minute rest
4 minutes – run 400m +max reps FSQ (95/65)