Thomasville CrossFit – CrossFit
Mobility WOD
https://www.youtube.com/watch?v=ULj-K0DsjPE
Warm-up
medball clean warmup (No Measure)
Rotational Exercises x 10
wrist
elbow
shoulder
torso
hip
leg swings
ankle
cossacks
10 x medicine ball clean
10 x medicine OH lunge
Weightlifting
Bench Press (3-3-3)
Metcon
Metcon (Time)
For Time
10-8-6-4-2
Ground to Overhead (135/95)
between each set of G2O perform 1 round of Cindy
5 x pull-ups
10 x push-ups
15 x air squats