2/03/2017 friday 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 m walking lunge
10 m spiderman
10 sit ups
2 min rope, bike, row, run
Metcon
Metcon (Distance)
5 minute farmer carry walking lunges
Metcon (AMRAP – Reps)
2 rounds for total reps
2 min max effort assault bike
2 min rest
2 min max effort T2B
2 min rest
2 min max effort jumping lunges
2 min rest
2 min max effort GHD sit ups