Turn2CrossFit – CrossFit
Warm-up
3:00 min bike, row, ski, or 500m run
10m spiderman crawl
10m lateral lunge
10m knuckle draggers
*4 rounds of :20 sec on, :10 sec off*
-high knees
-cherry pickers
-butt kickers
-wall walk(‘s)
Donny (Time)
21-15-9-9-15-21 Reps, For Time
Deadlifts (225/155 lb)
Burpees
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
Partner Workout (AMRAP – Reps)
25 Minute AMRAP:
100 DB Box Step Overs 50s/35s @ 20”
100 Abmat Sit-ups
100 Overhead Walking Lunges w/DB 50/35
*Every 5 minutes, including 0, perform 16/11 synchronized bike cals.
**One athlete works at a time, getting through the amrap. Bike cals must be together. You may not start the work again on the amrap until the bike cals are completed by both athletes.
Rx+= GHD sit-ups
DB Box Step Overs are done with one DB in each hand and held at your side.
Overhead Walking Lunges are done with one DB locked out overhead. Every step walking forward is one rep.