Turn2CrossFit – CrossFit
Warm-up
300m Run
10m Spider Lunge
10m Inch Worm
10m Quad Stretch
10m Toy Soldier
then
grab empty bar and warmup for deadlifts/cleans
5 Pushups/ 4 KB Snatches in between warmup sets.
Hall (Time)
5 Rounds for Time
3 Cleans (225/155 lb)
200 meter Sprint
20 Kettlebell Snatches (1.5/1 pood) (10 each arm)
2 minutes Rest
In honor of U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012
To learn more about Hall click here
“Phantom” (AMRAP – Rounds and Reps)
30 Minute AMRAP: with partner
Buy In: 1 Mile Run (together)
then AMRAP in remaining time
27 Pushups
20 Deadlifts 315/205
*Split reps as needed, one athlete works at a time.