02/28/2017 burn tuesday
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 kb swing
10 pull ups
200 m run
Metcon
1 min max effort kettle bell swings (AMRAP – Reps)
1 min max effort kettle bell swings
1 min max effort pull ups (AMRAP – Reps)
1 min max effort pull ups
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Metcon
Burn’s 30 GHD for Time (Time)
30 Ghd for time