1-27-2017 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
10 pvc pass throughs
10 situps
10 m walking lunges
10 m spiderman lunges
10 pull ups
Metcon
Metcon (Time)
For time:
100 abmat situps
90 jumping lunges
80 hollow rocks
70 jumping lunges
60 4 count flutter kicks
50 jumping lunges
40 anchored T2B
30 jumping lunges
20 T2B
10 jumping lunges