Thomasville CrossFit – CrossFit
Mobility WOD
Warm-up
Overhead Squat Warm-up 1 (No Measure)
Rotational Exercises x 10s
Wrist
Elbow
Shoulder
Torso
Bend & Reach
Leg swings
Ankles
Cossacks
PVC Shoulder Dislocates
PVC Overhead Squats
Weightlifting
Overhead Squat (3-3-3)
Metcon
Metcon (AMRAP – Rounds and Reps)
2 Rounds ea. 3 minutes
10x Overhead Squats (95/65)
10x Toes to Bar
If you complete both rounds, add 2 reps to each movement and continue until you fail to finish. 5 round cap