1/24/2017
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 Sit ups
10 Push Ups
:30 jump rope
200 m jog
Metcon
50 GHD Sit-ups for time (Time)
50 GHD Sit-ups for time
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min amrap
400 m run
10 HSPU
20 abmat sit ups
30 Double Unders