02/24/2017 Friday 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 burpees

10 abmat sit ups

10 lunges

1 min jump ropes

Metcon (AMRAP – Reps)

Tabata burpees
8 rds

:20 work followed by :10 rest

Metcon (AMRAP – Reps)

Tabata abmat sit ups
8 rds

:20 work followed by :10 rest

Metcon (AMRAP – Reps)

Tabata jumping lunges
8 rds

:20 of work followed by :10 rest

Metcon (AMRAP – Reps)

Tabata double unders
8 rds

:20 of work followed by :10 of rest