Thomasville CrossFit – CrossFit
Mobility WOD
https://www.youtube.com/watch?v=ETO5PLzgmNY
Warm-up
Shoulder warmup A (No Measure)
Rotational exersices 10 each
wrist
elbow
shoulder
torso
hip
bend and reach
leg swings
ankle
10 x pvc dislocates
10 x pvc bent over row, slow tempo
10 x pvc behind the neck press, slow tempo
Weightlifting
Push Press (3-3-3)
Metcon
Metcon (Time)
21-15-9
HSPU
T2B