05/17/2017 Wed 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
1 min jump rope
400 m jog
Metcon
Metcon (Time)
30 GHD sit ups
then:
800 m run
100 double unders
400 m run
50 double unders
200 m run
25 double unders
200 m run
50 double unders
400 m run
100 double unders
800 m run