Turn2CrossFit – CrossFit
Warm-up
500m run
world’s greatest stretch
banded shoulder stretches on rig
10 sumo squats
then
3 rounds-
5 Ashley’s (burpee+ jumping pullup+ air squat)
50m run or 5 light DB squat cleans
*last round do 2 rope climbs in place of the Ashley’s
Sisson (AMRAP – Rounds)
Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you have a 20# vest or body armor, wear it.
U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
To learn more about Sisson click here
Partner Workout (AMRAP – Rounds and Reps)
24 Minute AMRAP:
P1- 400m Run
P2- AMRAP of:
10 DB Squat Cleans 50s/35s
15/12 Cal Bike/Ski
Both athletes are working at the same time. When P1 comes back from the run, they pickup
where P2 left off and count towards the total rounds. When they hit 10
rounds, they will split 100 Abmat sit-ups with one athlete working at a time.
*Score= total rounds of the amrap
@ 10 rounds of the amrap, complete 100 Abmat sit-ups (split, one person works at a time) and then continue on with amrap.
Rx+= GHD sit-ups