02/17/2017 burn friday
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
20 m spiderman lunge
10 air squats
5 wall wall balls
200 m jog
Metcon
Burn karen with run (Time)
For time:
400 m run
50 wall balls 20/14#
400 m run
40 wall balls
400 m run
30 wall balls
400 m run
20 wall balls
400 m run
10 wall balls