Turn2CrossFit – CrossFit
Warm-up
300m run
achilles stretch on rig
10 arm circles (forward & backward)
10 open/close arms
*3 rounds of*
5 ring rows
4 (1) burpee + (1) box jump/step up
5 DL or PC 45/35
Roy (Time)
5 Rounds for time of:
15 Deadlifts, 225/155
20 Box Jumps, 24″/20″
25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here
Partner Workout (AMRAP – Rounds and Reps)
24 Minute AMRAP:
50-40-30-20-10
Box Jump Overs 24/20”
Power Cleans 135/95
*after each round, including at the end of the workout.
1000m Row
12 Burpee Chest to Bar Pull-ups
*split all reps between partners, one athlete works at a time.
Rx+= 155/105, 6 Ring Muscle Ups
Score= Rounds and reps.. for example, 1 round is 50 Box Jump Overs, 50 Power Cleans, 1000m row and 12 Burpee Chest to Bar Pullups
1000m row=4 reps