03/10/2017 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
10 pvc pass through
10 air squats
10 kb swing
200 m jog
Gymnastics
Rope Climb (2-2-2+)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min amrap
400 m run
20 kb swing 53/35#
20 Goblet squats 53/35#