02/10/2017 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

Ankle rotations

Cossacks

2 rds

10 push ups

10 T2B

10 lunges

10 wall balls

2 min run,bike,rope,row

Metcon

2 min max push ups (AMRAP – Reps)

strict push ups

Burns 2 min max effort Air Squats (AMRAP – Reps)

2 min max effort air squats

Metcon (AMRAP – Reps)

2 min max effort T2B

Metcon

Metcon (Time)

For time:

100 Jumping lunges

100m Farmer carry

80 4 count Leg Flutter kicks

100m Farmer carry

60 Push ups

100m Farmer carry

40 Wall Balls

100m Farmer Carry

20 T2B

100m Farmer carry
Rx: 106#/70# Farmer Carry

20/14# WB 10/9 ft