03/08/2017
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 min rope
Metcon
Metcon (Time)
For time:
100 double unders
50 abmat sit ups
80 double unders
40 anchored T2B
60 double unders
30 Hollow rocks
40 double unders
20 T2B
20 double unders
10 V ups
Metcon
Burn’s 30 GHD for Time (Time)
30 Ghd for time