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
Weightlifting
Back Squat (3-3-3-3-3)
Metcon
Metcon (Time)
5 RFT
5 x Pull-up (chest to bar)
10 x Pistols (alternating)
15 x Kettlebell swing (53/35)