3/21/2017 Tuesday 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
burn leg/hip warm up (No Measure)
2 rds
5 push ups
5 pull ups
10 air squats
1 min max effort pull ups (AMRAP – Reps)
1 min max effort pull ups
1 min max effort push ups (AMRAP – Reps)
Max effort push ups
1 min max effort air squats (AMRAP – Reps)
Max effort air squats
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats