04/14/2017 Friday 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 pvc pass through
10 air squats
10 wall balls
200 m run
Metcon
Metcon (Time)
For time:
50 wall balls
400 m run w/ wall ball
40 wall balls
400 m run w/ wall ball
30 wall balls
400 m run w/ wall ball
20 wall balls
400 m run w/ wall ball
10 wall balls
400 m run w/ wall ball
Metcon
Burn’s 30 GHD for Time (Time)
30 Ghd for time