05/12/2017 friday 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 sit ups
500 m row
Metcon
Metcon (Time)
50 Calorie Row
100 Jumping Lunges
50 Anchored T2B
80 Jumping Lunges
40 Anchored T2B
60 Jumping Lunges
30 Anchored T2B
40 Jumping Lunges
20 Anchored T2B
20 Jumping Lunges
10 Anchored T2B
50 Calorie Row