Friday, August 10, 2018

Turn2CrossFit – CrossFit

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Warm-up

2 Rounds:

Run 200m

10m Spiderman with Reach

8 Thrusters 45/35

6 Stiff leg Deadlift 45/35

4 Warrior Squats, each side

Metcon

Metcon (Time)

5 Rounds:

3 Squat Cleans @ 165/115

200m Run

20 Alt. DB Snatches 50/35

2 Mins Rest
Rx+ = 185/135

*Score is your SLOWEST ROUND*

cool down

12 Min Bike or Row (at conversational pace)

* Stop at mins 3, 6, 9 & 12 to do :15s Samson Stretch, each side