Thomasville CrossFit – CrossFit
Mobility WOD
https://www.youtube.com/watch?v=UCF0T6t_1AU
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
Metcon
Metcon (Time)
5 rounds for time
500m row
15 x burpees
10x front squat 155/105