Thomasville CrossFit – CrossFit
Mobility WOD
https://www.youtube.com/watch?v=m6Fy5pvvm-U
Warm-up
Warm-up (No Measure)
rotational exercises x 10
wrist
elbow
shoulder
torso
hips
bend and reach
legs
ankles
cossacks
2:00 light rowing
5:00 foam rollers
20 x hollow body holds
Gymnastics
weighted plank hold (Time)
weighted plank
500m Row (Time)
Max Effort 500m Row
Metcon
Metcon (Time)
for time
30 x calorie row
30 x ghd situp
30 x burpee
30 x toes to bar
30 x box jump
30 x weighted situp(53/35)