Thomasville CrossFit – CrossFit
Mobility WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
Metcon (AMRAP – Reps)
4 minute AMRAP
5 x Shoulder to Overhead (135/95)
10 x Burpees (lateral)
2 min rest
4 minute AMRAP
10 x Box Jump (24/20)
20 x Pull-up
2 min rest
4 minute AMRAP
15 x Wall Ball Shots
30 x Double Unders