Turn2CrossFit – CrossFit
Warm-up 1 (No Measure)
2 Rounds
250m Row
10m Sampson Stretch
10m Inch Worm
1 Barbell Warm-Up Cycle
Barbell Warm-Up Cycle is…
5 Deadlift
5 Hang Muscle Clean
5 Front Squat
5 Shoulder Press
5 Good Mornings
5 Elbow Roll Forward (each arm)
Camilleri (Time)
3 Rounds for time
400m Run
12 Pull-ups
300m Run
24 Air-Squats
200m Run
17 Push-ups
100m Run
33 Abmat Sit-ups
Carl Bini (Time)
5 Rounds for Time:
500m Row
50 DU
5 Squat Clean Thrusters 155/105
DG (AMRAP – Rounds and Reps)
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
**25lbs for females
**Use two Dumbbells