04/03/2017 burn monday
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 m lunge
10 m spider man lunge
10 wall ball
250 m row
Metcon
1 minute max effort wall balls (AMRAP – Reps)
1 minute max effort wall balls
1 min max effort row (Calories)
1 min max effort row
Metcon
Metcon (Time)
For time:
5 rounds
500 m row
30 wall balls 20/14#