Turn2CrossFit – CrossFit
Warm-up
400m run
then
10m broad jump with 2 air squats
10m elbow reach
10m quad stretch
10m knuckle drags
10m lateral lunge
10m toy soliders
then
10 banded pull aparts
10 overhead squats
10 kip swings
10 ring rows/ pullups
then
“burpee relay race”
“Freedom” (AMRAP – Rounds and Reps)
20 Minute AMRAP:
2 rounds of “Cindy”
20/15 Cal Bike or 300m Run
”Cindy”
5 Pullups
10 Pushups
15 Air Squats
Score= Rounds and Reps
100m Run= 1 Rep