Thomasville CrossFit – CrossFit
Mobility WOD
Warm-up
Default warm-up 2 (No Measure)
10-15 passes in the foam roller.
Back
Armpit
Glutes
Inner thigh
Hamstring
Quad
Outer quad
Calf
Rotational Exerxiaes x 10
Wrist
Elbow
Shoulder
Torso
Hips
Bend and reach
Leg swing
Cossacks
Ankles
Weightlifting
Bench Press (5-5-5-5-5)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10x ring dips
10x kettlebell swing (53/35)
10x box jump (24/20)