1/20/2017
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
5 burpees
5 box jumps
200 m jog
Metcon
Metcon (AMRAP – Reps)
2 min max effort burpees
Metcon (AMRAP – Reps)
2 min max effort Box Jumps
Metcon (Distance)
2 min max effort farmers carry
Metcon (AMRAP – Rounds and Reps)
20 min amrap
200 m farmers carry 106#/70#
10 box jumps
20 burpees