Thomasville CrossFit – CrossFit
Mobility WOD
https://www.youtube.com/watch?v=vXQpQdKCdgQ
DU Faults
https://www.youtube.com/watch?v=dDWchJ-Td9M
bonesaw
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
Metcon
Metcon (AMRAP – Reps)
3 minutes Max Effort
Double Unders
Metcon
Metcon (AMRAP – Reps)
Tabata Wall Ball Shots (0/14)
2 minutes rest
Tabata Sit-ups
2 minutes rest
Tabata Double Unders