Turn2CrossFit – CrossFit
Warm-up
On a 12 minute clock…
200m run or 12/9 cal bike
10m lateral lunge
10m sumo squats
10m quad stretch
10m toy soldiers
then
2 rounds:
5 burpee box jumps
5 SDLHP/ front squats
5 thrusters/ shoulder to overhead
*add weight each round
Wood (Time)
5 Rounds For Time
400 meter Run
10 Burpee Box Jumps (24/20 in)
10 Sumo-Deadlift High-Pulls (95/65 lb)
10 Thrusters (95/65 lb)
1 minute Rest
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here
Team of 2! (AMRAP – Rounds and Reps)
30 Minute AMRAP:
”I go, you go” style
5 Shoulder to Overhead 135/95
5 Front Squats
5 BF Burpees
10/8 Cal Bike
*athletes switch after full rounds
@ 15 minutes both athletes run 800m