Thomasville CrossFit – CrossFit
Mobility WOD
Warm-up
The 7’s Warm-Up (No Measure)
The 7’s Warm-Up
1. Hips only
2. Half slide – Legs only
3. Half slide – Legs+hips
4. Half slide – Legs+hips+arms
5. Full slide – Legs
6. Full slide – Legs + hips
7. Full slide – Legs+hips+arms…row it out for 60 seconds
*Perform 7’s at an 18-26 stroke rate
**7 reps of each movement
Metcon
Metcon (AMRAP – Reps)
Fight Gone Bad style wod
5 rounds
Dumbell snatch 50/35
GHDSU
Calorie row
Rest