1/17/2017

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

5 pull ups

5 push ups

10 air squats

10 sit ups

Metcon

Metcon (AMRAP – Reps)

3 rds for time:

2 min max effort C2B

2 min rest

2 min max effort Pistols

2 min rest

2 min max effort HSPU

2 min rest
Scales: Pull Ups, ring rows, pistols with band, air squats, push ups, knee push ups

Metcon

Burn Plank holds

6 x 1 min plank hold

:30 sec rest between sets

Alt front, left side, right side