1/23/2017
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 walking lunge
10 m spider man lunge
10 air squats
10 kb swings
250 m row
Metcon
Metcon (AMRAP – Reps)
2 min max effort Calorie row
2 min rest
2 min max effort Goblet squats
2 min rest
2 min max effort Kettle bell swings
Metcon
Metcon (AMRAP – Reps)
3 rds
Tabata calorie row
Tabata Goblet Squats
Tabata KB Swings
1 min rest between rounds