Thomasville CrossFit – CrossFit
Mobility WOD
https://www.youtube.com/watch?v=GSBuxSTK0Rs
Warm-up
Default warm-up 2 (No Measure)
10-15 passes in the foam roller.
Back
Armpit
Glutes
Inner thigh
Hamstring
Quad
Outer quad
Calf
Rotational Exerxiaes x 10
Wrist
Elbow
Shoulder
Torso
Hips
Bend and reach
Leg swing
Cossacks
Ankles
Weightlifting
Bench Press (1-1-1-1-1)
Metcon
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
7x PCL (115/85)
7x Push Press (115/85)