2/13/2017 monday 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 Burpees
2 min row
Metcon (Time)
For time:
21-15-9
Calorie Row
Burpee over rower
Metcon
Burn’s 30 GHD for Time (Time)
30 Ghd for time