Thomasville CrossFit – CrossFit
Mobility WOD
Warm-up
Shoulder warmup A (No Measure)
Rotational exersices 10 each
wrist
elbow
shoulder
torso
hip
bend and reach
leg swings
ankle
10 x pvc dislocates
10 x pvc tricep side bend
10 x banded pull aparts
10 x ring rows
10 x push ups
Weightlifting
push press+push jerk+split jerk (1-1-1-1-1)
Metcon
Metcon (AMRAP – Reps)
FGB Style Triplet
Kettlebell Swing 53/35
Ring Dip
Row Calorie