03/17/2017 burn friday
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
Tabata HSPU (AMRAP – Reps)
Tabata Strict Handstand Push Up
Burns Tabata Ambat situps (AMRAP – Reps)
8 rds
20 sec of work 10 sec rest
Tabata assault bike (Calories)
Tabata assault bike
8 rds
:20 work
:10 rest
Burn Tabata anchored T2B (AMRAP – Reps)
Tabata anchored T2B
Tabata jumping lunges (AMRAP – Reps)
8 rds
:20 of work and :10 rest
Tabata V ups (AMRAP – Reps)
8 rds
:20 of work and :10 rest