Thomasville CrossFit – CrossFit
Mobility WOD
https://www.youtube.com/watch?v=BymZgyue9aI
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
20x Ring Row
20x Push ups
20x PVC OHS
2 min Jump Rope, Rowing, Jog 400m
Weightlifting
Back Squat (3-3-3)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
12 x thrusters (Accending weights)
35 x double unders
Male: 75-95-115-135-155
Female: 55-65-75-85-95