05/19/2017 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 wall balls
10 burpees
10 m farmers carry
Metcon
Metcon (Time)
50 wall balls
200 m farmers carry 106/70#
40 wall balls
200 m farmers carry
30 wall balls
200 m farmers carry
20 wall balls
200 m farmers carry
10 wall balls
200 m farmers carry
Penalty of 5 Burpees On the wall balls every time you drop or put the ball down