05/09/2017 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 walking lunge
10 m spiderman
10 pvc pass through
10 pull ups
200 m jog
Metcon
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
Metcon
Burn’s 30 GHD for Time (Time)
30 Ghd for time