Turn2CrossFit – CrossFit
Metcon (Weight)
Body Armor/Strength
5 x 5 Bent Over Barbell Row
After each set:
0:30 sec Plank
5 Push-Ups
10 Glute Bridges
15 PVC / Banded / Broom Stick Good Mornings
* Log your heaviest set of BB Row
** If no BB available, complete 5 sets of 10 with dumbbells or odd object
Metcon (3 Rounds for reps)
AVRIL
(Partner Workout)
0:00-8:00
1. 10 Bar Facing Burpees + 30 Alternating Barbell Touches
2. Max Rep: Sit-Ups
8:00-16:00
1. 5 HSPU + 30 Air Squats
2. Wall Sit
16:00-24:00
1. 10 V-ups + 10 Push-Ups
2. Max Reps: Lunges
Single Person Option:
2 rounds of each series with 30 sit-ups, 30 sec wall sit, and 30 lunges.
*Barbell Touches = put your calf against BB and take one step out away from barbell. Turn around and look at barbell. Then touch the barbell with right foot, then left foot. (can also use odd object.
** Scoring:
Station 1 = Sit-Up reps (individual score)
Station 2 = each round completed as team = 1 rep
Station 3 = lunges reps