Thomasville CrossFit – CrossFit
Mobility WOD
Warm-up
medball clean warmup (No Measure)
Rotational Exercises x 10
wrist
elbow
shoulder
torso
hip
leg swings
ankle
cossacks
10 x medicine ball clean
10 x medicine OH lunge
Weightlifting
Back Squat (1-1-1-1-1)
Metcon
Metcon (Time)
3 RFT
5x Muscle Ups
15x WBS (20/14)
45x Double Unders