04/18/2017 tuesday 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 sit ups
10 m high knees
10 m butt kickers
1 min jump rope
Burns 2 min max double unders (AMRAP – Reps)
2 min max effort Double unders
Burns 2 min abmat challenge (AMRAP – Reps)
2 min max effort abmat situps
Metcon
Burns Annie down Annie up (Time)
For Time:
50-40-30-20-10-10-20-30-40-50
Double Unders
Abmat Sit ups