Turn2CrossFit – CrossFit
Warm-up
300m run
10m elbow/reach stretch
*3 rounds of*
10m Bear crawl
2 burpees
2 air squats
2 push press
Push Press
On a 12 minute clock..
Push Press. 5 sets of 2 reps.
-rest 2 minutes between sets.
Use 80-85% of 3 rep we built to 2 weeks ago.
“Heartburn” (Time)
For Time:
1 Mile Run
into..
10 Rounds: “Beep Test”
7 Thrusters 75/55
7 Pullups
7 Burpees
Some notes on this workout:
-The run should take 10 minutes or less. Scale if needed.
-One round of the beep test should be no more than 1:30 a round (:30 per movement.)
-Thruster weight should be able to be done unbroken.
-We are looking to move with a faster pace and higher intensity.
**TIME CAP 30 Minutes