04/19/2017 Wed 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 m walking lunge

10 m spider man lunge

10 kb swings

10 pull ups

200 meter jog

Warm-up

1 min max effort pull ups (AMRAP – Reps)

1 min max effort pull ups

1 min max effort kettle bell swings (AMRAP – Reps)

1 min max effort kettle bell swings

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Gymnastics

Burn’s 30 GHD for Time (Time)

30 Ghd for time