01/16/2017
Thomasville CrossFit – TCF Burn
Warm-up
Warm-up Burn1 (No Measure)
10 x rotations
wrist
elbows
shoulders
torso
hips
bend and reach
leg swings
ankles
cossacks
burn leg/hip warm up (No Measure)
2 rds
10 m walking lunge
10 m spider man lunge
250 m row
Metcon (5 Rounds for time)
5 x 1000 m rows
Max effort on each row
Full rest between each row(4-5) min