Turn2CrossFit – CrossFit
Warm-up
Run 300m
Then:
10-15 banded pull aparts overhead & front
10m spiderman W/ reach
10m toy soldier
*3rds*
10 Alt lunges L/R=2
5 pull ups
7 push ups
“Freedom Forces”
For Time (W/ a Partner)
2 Rounds of:
100m Buddy carry – switch @ 50m
20 syncro Alt KB Lunges (53/35) – sync at the top
Then:
10 Rounds of:
8 pull ups –
Partner B will rest until A finishes 8 reps then switch
10 Syncro Push ups – sync at the bottom