Thomasville CrossFit – CrossFit
Mobility WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Gymnastics
Handstand Push-ups (3x max reps)
Metcon
Metcon (Time)
Buyin- 55 X GHDSU
10-9-8-7-6-5-4-3-2-1
C2B pull-up
Box jump (24/20)