04/10/2017 monday 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
2 rds
10 box steps
10 burpees
10 calorie row
Metcon
1 min max effort row (Calories)
1 min max effort row
1 min max effort burpee box jumps (AMRAP – Reps)
1 min max effort burpee box jumps
1 min max effort T2B (AMRAP – Reps)
1 min max effort T2B
Metcon
Metcon (Time)
21-15-9
Calorie row
T2B
Burpee Box Jumps