Turn2CrossFit – CrossFit
Warm-up
3 Rounds of :30 on/:30 off
Max Air Assault Calories
Max OHS PVC
Elbow Plank Holds
Battle Ropes
Metcon (Time)
10-20-30 reps
Wall Balls 20/14
Russian KB Swings 70/53
Back Squat 185/130
Run after each round:
Round of 10 – 100m
Round of 20 – 200m
Round of 30 – 400m
Accessory Work
ROMWOD