02/15/2017 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

Ankle rotations

Cossacks

2 rds

10 ring dips

10 ab mat situps

10 kb swings

10 T2B

1 min junp rope

Metcon

Burns 2 min max double unders (AMRAP – Reps)

2 min max effort Double unders

Tabata Kettle Bell Swings (AMRAP – Reps)

8 rounds

:20 seconds work follwed by :10 rest

Burns 2 min max double unders (AMRAP – Reps)

2 min max effort Double unders

Burn Tabata anchored T2B (AMRAP – Reps)

Tabata anchored T2B

Burns 2 min max double unders (AMRAP – Reps)

2 min max effort Double unders

Tabata Ring Dips (AMRAP – Reps)

8 rounds

:20 seconds of work followed by :10 rest

Burns 2 min max double unders (AMRAP – Reps)

2 min max effort Double unders

Tabata Abmat Sit ups (AMRAP – Reps)

8 rounds

:20 of work followed by :10 rest