Turn2CrossFit – CrossFit
Warm-up
300m run
10m elbow/reach
5 sumo squats
10 banded pull aparts (across chest & OH)
*3 rounds of :20 sec on, :10 sec off*
mt climbers
wall balls
bear crawl
ring rows
Rope Climb Skill Work
Spend 12 Minutes practicing securing the wrap for rope climbs.
Progress through the following:
:20 Hold on the rope
3 Knee Tucks on the rope
Seated on a box, secure the wrap and stand (2x)
Jump and one giant tuck and stand.
1 Rope Climb
1 Legless Rope Climb
*Progress as far as possible and then repeat one more time through.
Tommy V (Time)
For Time
21 Thrusters (115/75 lb)
12 Rope Climbs (15 ft)
15 Thrusters (115/75 lb)
9 Rope Climbs (15 ft)
9 Thrusters (115/75 lb)
6 Rope Climbs (15 ft)
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
25 MIN TIME CAP