05/01/2017 Burn Monday

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 calorie row

Metcon

2 min max effort calorie row (AMRAP – Reps)

2 min max effort calorie row

2 minute max effort wall balls (AMRAP – Reps)

2 min max effort wall balls

2 min max effort Toe 2 Bars (AMRAP – Reps)

2 min max effort T2B

Metcon

Metcon (Time)

For Time:

500 m row

25 wall balls

25 T2B

500 m row

25 wall balls

25 T2B

500 m row

25 wall balls

25 T2B