02/21/2017
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 m walking lunge
10 m spiderman
10 air squats
250 m row
Metcon
Metcon (3 Rounds for time)
3 x 2000m rows
Try to maintain same pace for all three rows
Rest 2:1