Thomasville CrossFit – CrossFit
Mobility WOD
https://www.youtube.com/watch?v=pVQB_6ESezU
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 tricep side bend
Weightlifting
Bench Press (1rm)
Metcon
Lynne (AMRAP – Reps)
5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups