Turn2CrossFit – CrossFit
Warm-up
300m run, ski, row, or 900m bike
:30 sec couch stretch
Iron cross stretch
thread the needle stretch
*4 rounds of*
10m high knees
10m butt kickers
10m karaoke
10m sprint
“Giving up is for rookies.” (4 Rounds for calories)
4 Rounds of each movement: (16 rounds total 32 minutes total time)
1 min WORK/ 1 min REST
-Row
-Bike
-Ski
-Abmat Situps
Rx+= GHD Situps
*Be ready to transition quick to the next movement after doing 4 rounds. All 4 rounds will be done on the rower for example before moving to the next machine. You may start at different machines and cycle through in the same order.
Score= Max calories/reps for each movement