3/22/2017 wednesday 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
3 rds
5 burpees
5 wall balls
5 box jumps
5 T2B
5 calorie assault bike
Metcon
Metcon (3 Rounds for reps)
Fight Gone Bad Style
3 rounds
1 min Wall balls 20#/14#
1 min T2B
1 min Assault Bike
1 min Ab mat Sit ups
1 min Burpee over Box Jumps
1 min Rest
1 min each station
Keep reps recorded for each round
Metcon
Burn’s 30 GHD for Time (Time)
30 Ghd for time