02/07/2017

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 pvc pass through

10 ring dips

10 kb swings

10 sit ups

250 m row

Metcon

1 min max effort kettle bell swings (AMRAP – Reps)

1 min max effort kettle bell swings

burns 1 min max effort ring dips (AMRAP – Reps)

1 min max effort ring dips

1 min max effort GHD situps (AMRAP – Reps)

1 min max effort GHD situps

1 min max effort row (Calories)

1 min max effort row

Metcon

Metcon (Time)

For time:

50 GHD buy in

21-15-9

Calorie row

KB swings

Ring dips