05/10/2017
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 kb swings
10 wall balls
500 m row
Metcon
1 min max effort row (Calories)
1 min max effort row
1 min max effort kettle bell swings (AMRAP – Reps)
1 min max effort kettle bell swings
1 minute max effort wall balls (AMRAP – Reps)
1 minute max effort wall balls
Metcon
Metcon (Time)
2 rounds
1000 m row
50 wall balls
50 kb swings