Thomasville CrossFit – CrossFit
Mobility WOD
https://www.youtube.com/watch?v=AvqMcW_VtkY
This is more of a diagnosis video. get on your lacrose ball and work on your upper back for 2 minutes each side.
Warm-up
Default Warm-Up 1 (No Measure)
10 Reps Each
Wrist Circles (ea. direction)
Elbow Circles (ea. direction)
Shoulder Circles (ea. direction)
Bend and Reach
Torso Rotations
Hip Rotations
Leg Swings (Front,Back,Sides)
Cossacks
Walking Lunge with twist
Spiderman Lunge
2 min Jump Rope, Rowing, Jog 400m
Weightlifting
Pause Back Squat (3-3-3)
Pause in the bottom of your squat for 3 seconds.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP12
10x SDHP (95/65)
20x DU
100m Famers Walk (53s/35s)