02/01/2017 Burn wednesday
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
400 m jog
1 min jump rope
Burns 2 min max double unders (AMRAP – Reps)
2 min max effort Double unders
Metcon (Time)
For time:
800 m run
100 Double unders
400 m run
50 Double unders
200 m run
25 Double unders
200 m run
25 Double unders
400 m run
50 double unders
800 m run
100 Double unders