02/08/2017 Wed 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 pull ups
10 Sit ups
10 air squats
10 anchored T2B
30 DU’s
Metcon
Metcon (3 Rounds for reps)
FGB Style
3 rds
1 min C2B
1 min Abmat Sit ups
1 min Goblet Squats
1 min Anchored T2B
1 min Double unders
1 min rest
Metcon
Metcon (AMRAP – Rounds)
3 x 2 min front plank holds
1 min rest after each hold