Turn2CrossFit – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Substitute hollow rock & supermans for the sit-ups & Back extensions.
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
400m Run
8 D-ball over shoulder 90/60
1 Rope Climb
Rx+= Legless
**For Scoring, score the run as 1 rep per 100m. So the 400m run = 4 reps.
Body-Armor
3 sets
10 Ab wheels
10 Reverse v-ups
1 Peg Board Accent (or 3 peg board pull up and hold)