Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m run, row, ski, or 25/20 cal bike
10 banded pull aparts (overhead & across chest)
10m elbow/reach
Pigeon stretch
:30-1:00 handstand hold
3 forward rolls
Adrian (Time)
7 Rounds For Time of:
3 Forward Rolls
5 Wall Climbs
7 Toes-To-Bar
9 Box Jumps, 30″
In honor of U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, OR, died on August 23, 2007
To learn more about Adrian click here
Hall (Time)
5 Rounds for time of:
3 Cleans, 225#
200m Sprint
20 Kettlebell Snatches, 1.5 pood (10 each arm)
Rest 2 minutes
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
Metcon (Time)
Teams of 2- “I go, you go”
40 Rounds: (20 each)
6 Toes to Bars
5 Hang Power Cleans 135/95
4 Back Squats
3 Lateral Burpees Over the Bar
40 min time cap
1 second penalty for missed reps