Turn2CrossFit – CrossFit
Warm-up
5 rounds of “Rowling”
*every round complete burpees for every meter over or under.
world’s greatest stretch
2 sets:
10 ball slams
5 front squats or med ball front squats
5 deadlift or med ball box step ups
Partner Workout (AMRAP – Rounds and Reps)
24 Minute AMRAP:
60 Cal Row (Shared with partner)
30 Med Ball Box Step Ups 20″ (20/14)
30 Ball Slams (30/20)
*Each Athlete works on and completes movements independently. One athlete on the MB Box Step Up and the other on the Ball Slams. Switch when reps are completed.
30 Med Ball Toss Situps over box 20″ (20/14)
30 Sychro Burpee Bar Touch
Bell (Time)
3 Rounds for Time
21 Deadlifts (185/135 lb)
15 Pull-Ups
9 Front Squats (185/135 lb)
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here