Turn2CrossFit – CrossFit
Warm-up
3 Min Air Assault (stay over 300/225 rpm) or
3 Min Rower (stay over 900/650 pace)or
Run 800m (choose only one)
Then…..
100 Jumping Jacks
100 Single Unders
Shoulder Press (5×3 Shoulder Press)
Spend ONLY 15 minutes
Build to a Heavy Triple
Note: Perform 1 Min of Max Russian Twist 20/14 between each set.
Metcon (AMRAP – Reps)
15 Min amrap
50-40-30-20-10
Double Unders
DB Push Press 50/35
10-20-30-40-50
Pull ups
DB Hang Clean & Jerks 50/45
Rx+ – 1-2-3-4-5 MU’s for the pull ups
*Use only one DB for the Push Press & Hang Clean & Jerks. Alternate sides every 5 Reps. Be sure and pause on the hang clean & jerks at the shoulders before going up. It’s not a snatch!!
cool down
Walk 300m