Thomasville CrossFit – CrossFit
Mobility WOD
https://www.youtube.com/watch?v=8VWOLgpasDQ
Warm-up
Warm-up shoulder+hips (No Measure)
Rotational exercises x 10s
10 x primal pull through
10 x banded pull aparts
10 x banded dislocates
walking lunge with twists
spiderman lunge
Gymnastics
Strict Handstand Push-up (3 x Max Effort)
Metcon
Metcon (Time)
For Time
21-15-9
Row Calorie
Handstand push-up
Ring Dip