03/01/2017 burn wednesday
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
10m lunge
10m spiderman lunge
10 air squats
10 abmat sit ups
1 min jump rope
Metcon
Metcon (Time)
For time:
100 Double under buy in
Then:
100 jumping lunges
90 abmat sit ups
80 jumping lunges
70 4 count leg flutter kicks
60 jumping lunges
50 anchored T2B
40 jumping lunges
30 hollow rocks
20 jumping lunges
10 v ups
Then
100 double under buy out