Turn2CrossFit – CrossFit
Warm-up
300m run, row, ski, or 650m bike
banded shoulder stretches on rig
*3 rounds of*
10 banded lat pull down
10m burpee broad jump w/ 2 push-ups
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3 Sets:
Weighted Pull-ups
3 Weighted Pullups. If you do not have at least 5 strict body weight pullups, perform negatives.
Build up in weight every set.
Bench Press
5 Bench Press. Build up every set to heavier than last week. Use fractional plates if needed. Rest 2 minutes between sets.
Team of 2 Workout (AMRAP – Rounds and Reps)
21 Minute AMRAP:
3 Rounds:
40 Deadlifts 225/155
40 Box Jumps 24/20”
into…
Max Rounds:
30 Cal Row
30 HSPU
Rx+= 275/195, Deficit HSPU 4”/3”
Score= rounds and reps of row/hspu
One athlete works at a time, split reps evenly
TK (AMRAP – Rounds)
20-Minute AMRAP:
8 Strict Pull-ups
8 Box Jumps, 36″
12 Kettlebell Swings, 2 pood
In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012
To learn more about TK click here