05/02/2017 tuesday 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 burpees
10 box jumps
10 goblet squats
10 cal assault bike
Metcon
Metcon (AMRAP – Reps)
3 rds
Tabata assault bike
1 min rest
Tabata burpee box jump overs
1 min rest
Tabata Goblet squats 53/35#
I min rest
Tabata: 8 rounds of :20 work :10 rest with 1 min ret between Tabatas
Metcon
Burn’s 30 GHD for Time (Time)
30 Ghd for time