04/24/2017 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 m walking lunge
10 m spider man lunge
10 kb swings
250 m row
Warm-up
1 min max effort kettle bell swings (AMRAP – Reps)
1 min max effort kettle bell swings
1 min max effort row (Calories)
1 min max effort row
Metcon
Metcon (Time)
For time:
5 rds
500m row
20 kb swings 53/35#