Turn2CrossFit – CrossFit
Warm-up
On a 9:00 min clock
2:00 min bike or row
achilles stretch
10m quad stretch
10m lateral lunge
*AMRAP of*
10 air squats
10 push-ups
10 DU’s
10 Sets: (:30 WORK/:30 REST)
Alternate movements
KB Suitcase Lunges (No Measure)
These should be done in place and you may step forward or backwards.
Overhead DB Hold with 2 DBs (Weight)
Arms fully locked out overhead with a DB in each hand.
“Fireworks” (4 Rounds for reps)
4 Sets:
2 Minutes Work/ 2 Minutes Rest
15 Thrusters 95/65
10 Lateral Burpees over the bar
Max Double Unders
Score= Double Unders each round