05/03/2017 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 walking lunge
10 m spiderman
10 push ups
1 min jump rope
400 m jog
Metcon
Burn 1 min double unders (AMRAP – Reps)
1 min max double unders
1 min max effort push ups (AMRAP – Reps)
Max effort push ups
Metcon
Metcon (Time)
800 m run
100 double unders
50 push ups
400 m run
50 double unders
25 push ups
200 m run
25 double unders
12 push ups