04/05/2017 burn wed
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 pvc pass through
10 kb swing
10 goblet squats
10 abmat sit ups
10 calorie row
1 min jump rope
Metcon
Metcon (AMRAP – Reps)
3 rounds
1 min kb swings 53/35#
1 min rest
1 min goblet squats 53/35#
1 min rest
1 min abmat situps
1 min rest
1 min double unders
1 min rest
1 min of row for calories
1 min rest