05/22/2017 Burn Monday
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 junp rope
2 min row
400 m jog
Metcon
Metcon (Time)
3 rounds for time
21 calorie row
75 Double Unders
800 m run