03/13/2017 Burn Monday
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 push ups
250 m row
Metcon
2 Min Max Effort Burpees Metcon (AMRAP – Reps)
2 min max effort Burpees
2 min max effort calorie row (AMRAP – Reps)
2 min max effort calorie row
Metcon
Metcon (Time)
For time:
1000m row
25 Burpees
750m row
50 Burpees
500m row
75 Burpees
Rx+ Burpees over rower