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
Sumo Deadlift (5-5-5-5-5)
Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups