Turn2CrossFit – CrossFit
Sadly, Tony’s Stepfather passed away and he is needed out of town. We have called in a bunch of favors in order to run a full schedule today. Please be patient and courteous to the coaches that have stepped up and volunteered to make today happen.
Thank you,
Jake
Metcon (Calories)
Tabata Row or Bike for Calories
Warm-up
100 Jump Rope (Singles while running in place)
Couch Stretch L/R
40 Mountain Climbers
Spiderman Stretch with Reach L/R
20 Toes To Bar or Hanging Knee Raises
10m x 8 Shuttle Sprints
20 Perfect Squats (go slow, do them as perfectly as you can)
The Hobbler (Time)
4 Rounds for time:
400m Run
50 Air Sqauts
*Rx+ Wear a vest
cool down
Walk 200m
20 Triple Unders (Or double-unders if you need to work on those)
Pigeon with reach back quad stretch 1 Minute each side