Thomasville CrossFit – CrossFit
Mobility WOD
https://www.youtube.com/watch?v=Jsyu2Fy_FyA
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
2 min Jump Rope, Rowing, Jog 400m
Weightlifting
Back Squat (4-4-4-4-4)
~80% 1RM
work up to 4RM or work across
Metcon
Double DT (Time)
3 Rounds for Time
24 x Deadlift (155/105)
18 x Hang Power Cleans (155/105)
12 x Push Jerks (155/105)
Rest 2 minutes between rounds.