05/24/2017 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 burpees
10 T2B
1 min bike
Metcon
Metcon (AMRAP – Reps)
2 rds
Tabata burpees
1 min rest
Tabata T2B
1 min rest
Tabata Mountain climbers
1 min rest
Tabata abmat sit ups
Gymnastics
Burn’s 30 GHD for Time (Time)
30 Ghd for time