Turn2CrossFit – CrossFit
Warm-up
16x :15 intervals
-Jumping Jacks
-Air Squats
-Mt. Climbers
-Jumping Squats
then
Hero-
2 rounds
10 russian swings
10 situps
10 pushups
Partner-
2 rounds
7 hang power snatch (build in weight)
7 hspu
7 devils press
Jordan (Time)
For time:
100 Kettlebell Swings (53/35)
100 Sit-ups
100 Air Squats
100 Push-ups
This British Hero WOD is dedicated to Lcpl Jordan Bancroft (25) Duke of Lancashire Regiment, who was shot in Afghanistan on 21/08/2010.
Partner Workout (AMRAP – Rounds and Reps)
24 Minute AMRAP:
60 Hang Power Snatch 95/65
48 Abmat Situps
36/30 Cal Bike
24 HSPU
12 DB Devils Press (50/35)
Rx+= GHD sit-ups, DB HSPU
*One athlete works at a time, split reps as needed.