Thomasville CrossFit – CrossFit
Mobility WOD
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
1 1/4 Front Squats (3-3-3-3-3)
Metcon
Metcon (AMRAP – Rounds and Reps)
7 minute Amrep
7x Burpees
7x Wallball shots (20/14)