Turn2CrossFit – CrossFit
Warm-up
400m run
banded Achilles stretch
banded pull aparts (across chest & OH)
*3 rounds of*
25 singles/DU’s
20m Bear crawl
5 shoulder press
Shoulder Press
5×5 Strict Press. All sets at the same weight. Go heavier than 5/19. Lift every 3 minutes.
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Rest 2 minutes after workout and then perform 100 Hand to Hand KB Swings 53/35
***Score your ANNIE time for the workout.Rest 2 minutes and then start your swings. Post your time when you finish the swings in your notes (rest included)