Turn2CrossFit – CrossFit
Warm-up
300m Run
10m Elbow Reach
10m Broad Jump
:30/side Pigeon Stretch
then
2 rounds:
5 wallballs
10 pullups/ring rows
15 air squats
Wallball EMOM (AMRAP – Rounds)
7 Min EMOM
10-20 Wallballs 20/14
Choose the reps you are able to hold for the entire EMOM. Increase the reps or weight of wallball (or height of target) if you completed emom successfully.
Rest 3 Minutes
Sandbag Bear Hug March (Weight)
:30 work/ :30 rest
Score is weight of sandbag
()
“Anvil” (Time)
For Time:
20/15 Cal Bike
3 Rounds of “Strict Cindy”
30 Sandbag Squats 100/70
3 Rounds of “Strict Cindy”
20/15 Cal Bike
Strict Cindy
5 Strict Pullups
10 Pushups
15 Air Squats
Rx+=150/100 Sandbag