03/14/2017 tuesday 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

2 rds

10 pvc pass through

10 air squats

5 wall balls

1 min jump rope

Weightlifting

bulgarian split squat 53/35#

Metcon

Metcon (Time)

For time:

50-40-30-20-10

wall balls

double unders
penalty double unders for every break during set of wall balls

(example: if you break during set of 50 wbs take remaining wbs left from that set and multiple it by 2 and that is the amount of double unders you do as a penalty)

only 1 penalty per set of wbs