02/22/2017 wednesday burn

Thomasville CrossFit – TCF Burn

Warm-up

Warm-up Burn1 (No Measure)

10 x rotations

wrist

elbows

shoulders

torso

hips

bend and reach

leg swings

ankles

cossacks

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 air squats

10 push ups

10 Pull ups

400 m run

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

Burn 2 min max effort pull ups (AMRAP – Reps)

2 minutes max effort pull ups

Metcon

Metcon (Time)

For time:

400 m run

21 push ups

21 goblet squats 53/35#

21 C2B

400 m run

15 push ups

15 goblet squats

15 C2B

400 m run

9 push ups

9 goblet squats

9 C2B

400 m run