Turn2CrossFit – CrossFit
Warm-up
300m run
line drills 10m
Spider Lunge
Inch Worm
High Knees
Butt Kicks
Lateral Lunge
Toy Soldiers
Knuckle Drags
Quad Stretch
Broad Jump
Skip
*grab barbell/KBs and warmup movements 3-5 reps of each
“Air Force” (Time)
For Time:
20 Thrusters (95/65)
20 Sumo Deadlift High-Pulls (95/65)
20 Push Jerks (95/65)
20 Overhead Squats (95/65)
20 Front Squats (95/65)
*4 Burpees at the top of each minute, including at 3, 2, 1, Go!
The United States Air Force (USAF) is the air service branch of the United States Armed Forces, and is one of the eight uniformed services of the United States.[12] Originally created on 1 August 1907, as a part of the United States Army Signal Corps, the USAF was established as a separate branch of the United States Armed Forces in 1947 with the enactment of the National Security Act of 1947. It is the second youngest branch of the United States Armed Forces[a]and the fourth in order of precedence. The United States Air Force articulates its core missions as air supremacy, global integrated intelligence, surveillance and reconnaissance, rapid global mobility, global strike, and command and control.
Partner Workout (Time)
Teams of 2
30 Rounds For Time:
7 KB Thrusters (35s/26s)
7 Pull Ups
7 Box Jump Overs 24/20”
A1 completes 1 round while A2 runs 200m.
When both finish, switch and continue until 30 rounds are completed.
Time Cap: 30 Minutes