04/07/2017 burn friday
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 walking lunge
10 m spiderman lunge
10 jumping lunges
20 m farmers carry
200 m jog
Metcon (Distance)
5 min of farmers carry 106#/70#
Metcon
Metcon (Time)
4 rds for time:
800m run
60 jumping lunges
100 m farmers carry