04/26/2017 Wednesday 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 lunge

10 m spiderman lunge

10 air squats

10 sit ups

10 wall balls

1 min assualt bike

Warm-up

Metcon (Calories)

1 minute max effort assualt bike

Metcon (AMRAP – Reps)

1 minute max effort anchored Toe 2 Bar

1 minute max effort wall balls (AMRAP – Reps)

1 minute max effort wall balls

Metcon

Metcon (3 Rounds for reps)

3 rounds

2 minutes of wall balls 20/14#

1 min rest

2 minutes of anchored T2B

1 min rest

2 minutes of assualt bike

1 min rest