04/21/2017 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 m walking lunge
10 m spider man lunge
10 air squats
10 calorie assault bike
10 sit ups
Metcon
Metcon (AMRAP – Reps)
3 rds
1 min assault bike
1 min rest
1 min anchored T2B
1 min rest
1 min goblet squats 53/35#
1 min rest
1 min anchored T2B
1 min rest
1 min jumping lunges
1 min rest
1 min anchored T2B
1 min rest