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
20x Ring Row
20x Push ups
20x PVC OHS
2 min Jump Rope, Rowing, Jog 400m
Weightlifting
Deadlift (5-5-5-5-5)
Metcon
Metcon (AMRAP – Reps)
7 min AMRAP
3 x power clean (135/95)
3 x ring dips
+ 3 reps each set