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
Pause Back Squat (5-5-5-5-5)
Pause in the bottom of your squat for 3 seconds.
Metcon
Metcon (Time)
For Time
GHDSU x 50
3RDS
10x Weighted Lunge(45/25)
10x Burpee over Bumper Plate