Turn2CrossFit – CrossFit
Warmup
300m run
10m elbow/reach stretch
10 banded pull-aparts (across chest & OH)
*2 rounds of*
2 wall walks
5 banded OHS on rig
()
Overhead Squat
3×5 Overhead Squats
Build up to what you will do for all 3 sets.
Rest 2 minutes between sets.
Spend 12 minutes max for this lift.
Falkel (AMRAP – Rounds and Reps)
25-Minute AMRAP of:
8 Handstand push-ups
8 Box Jump, 30″
1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here
Partner Wod (Distance)
25 Minute AMRAP:
Max Distance Ski
while partner A is skiing, partner B completes AMRAP of:
5 Toes to Bar
10 DB Snatches 50/35
15 DB Goblet Squat
*switch after partner has completed a round.