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
Group hip mobility 5 minutes
PVC Shoulder Dislocates
PVC Overhead Squats
Weightlifting
Snatch Balance (1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP
3 minute AMRAP
2 rounds
6 x Overhead Lunges (65/45)
6 x pull-ups
If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 8.
If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 10.
If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 12.
Follow the same pattern until you fail to complete both rounds within 3 minutes.