1/18/2017

Thomasville CrossFit – TCF Burn

Warm-up

warm up burn2 (No Measure)

Rotational exercises 10 x each

wrist

elbow

shoulder

torso

hip

bend and reach

leg swings

ankles

cossacks

2 rds

10 m high knees

10 m butt kickers

10 abmat situps

1 min jump rope

Metcon

Metcon (Time)

For Time:

50 double unders

50 abmat situps

40 double unders

40 abmat situps

30 double unders

30 abmat situps

20 double unders

20 abmat situps

10 double unders

10 abmat situps

10 double unders

10 abmat situps

20 double unders

20 abmat situps

30 double unders

30 abmat situps

40 double unders

40 abmat situps

50 double unders

50 abmat situps