Turn2CrossFit – CrossFit
Warm-up
Shuttle Run 10m x8
Then 3 rounds of:
Bear Crawl 10m x2
Toy Soldiers 10m
High Knees 10m
Butt Kickers 10m
Metcon (Time)
4 Rounds for time:
400m run
200m farmers carry
Men: two 50# DBs
Women: two 35# DBs
Accessory Work
2 rounds, not for time:
7 GHD Back Extenstions (as slow as possible)
7 sots presses w/empty barbell x3 (rest as needed)
7 Ice Cream Makers