1-25-2017 Burn
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
5 dips
5 box jumps
10 burpees
1 min on assault bike
Metcon (AMRAP – Rounds)
5 min emom
12 ring dips
Metcon (AMRAP – Rounds)
5 min emom
12 Burpee box jump overs
Metcon (AMRAP – Rounds)
5 min emom
Assault bike calories 15/9
Metcon
Burn Plank holds
6 x 1 min plank hold
:30 sec rest between sets
Alt front, left side, right side