3/15/2017 wednesday burn
Thomasville CrossFit – TCF Burn
Warm-up
Warm-up Burn1 (No Measure)
10 x rotations
wrist
elbows
shoulders
torso
hips
bend and reach
leg swings
ankles
cossacks
Metcon
1 min max effort kettle bell swings (AMRAP – Reps)
1 min max effort kettle bell swings
1 min max effort pull ups (AMRAP – Reps)
1 min max effort pull ups
1 min max effort GHD situps (AMRAP – Reps)
1 min max effort GHD situps
Metcon
Metcon (Time)
15 min amrap
200 m run
20 kb swings
15 anchored T2B
9 C2B