Turn2CrossFit – CrossFit
Warm-up
400 m run
20 banded pull apart
20 banded good mornings
20 banded overhead press
3 rounds of
10 kb rdl
10 banded kb swings
5 kb press each arm
Partner Workout!! (AMRAP – Rounds and Reps)
30 Minute AMRAP:
One partner is the time keeper:
0-10 is on the bike
11-20 is on the rower
21-30 is on the run
Time keeper does:
20 cal bike
500m row
400m run
Other partner is doing the AMRAP of:
“DT” 95/65 (Rx+ 135/95)
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
Keep a running total of rounds of “DT”
Switch whenever time keeper completes their set.