05/23/2017 tuesday 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 box jumps

10 calorie assualt bike

Metcon

2 minute max effort wall balls (AMRAP – Reps)

2 min max effort wall balls

2 minute box jump challenge (AMRAP – Reps)

2 minutes to get as many box jumps as you can

2 minute assualt Bike challenge (Calories)

Max calorie assault bike in 2 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

25 minute amrap

50 calorie assault bike

Then with remaining time

30 wall balls

30 box jumps