Turn2CrossFit – CrossFit
Warm-up (No Measure)
3:00 min bike
Iron cross stretch
Thread the needle stretch
Open/close arms
*THEN 3 ROUNDS OF*
12/9 cal bike
5 burpees
20m bear crawl
20m high knees
10 tuck jumps
Handstand Walk
2 Minute AMRAP:
Max distance HS Walk
*scaled versions
-Wall Walks (Max Reps)
-Bear Crawls (Max Distance)
Choose one version of this to complete. We will be retesting this at the end of the cycle.
Record distance in total meters
“Chocolate Chip” (AMRAP – Rounds and Reps)
12 Min AMRAP:
12/9 Cal Bike
10 Burpee Box Jumps 24/20″
50m Dual KB Front Rack Carry 53s/35s
RX+= 70s/53s
RETEST WOD 6/8/21
Metcon (Time)
Accessory Work:
Run 1 Mile
*alternate 200m slow, 200m fast
Score= total time