05/16/2017 Burn Tuesday
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)
500 m row
50 abmat situps
400 m row
40 abmat situps
300 m row
30 abmat situps
200 m row
20 abmat situps
100 m row
10 abmat situps
100 m row
10 abmat situps
200 m row
20 abmat situps
300 m row
30 abmat situps
400 m row
40 abmat situps
500 m row
50 abmat situps