Turn2CrossFit – CrossFit
Warm-up
300m run
banded shoulder stretches on rig
10m quad stretch
10 warrior squats (5 each side)
*3 rounds of*
(2) 1 burpee + 1 jumping pull up + 1 air squat
4 box step ups/ jumps
50m run
“You’ve got to ask yourself one question: ‘Do I feel lucky?’ Well, do ya punk?” (9 Rounds for time)
Every 3 Minutes for 9 Sets:
3 sets: 2 Rounds of “Strict Cindy”+ Max Alt V Ups
3 sets: 400m Run
3 sets: 20 Burpee Box Jump Overs 24/20+ Max Dball/Sandbag Hold 100/70
Rx+=150/100
“Strict Cindy”
5 Strict Pullups
10 Pushups
15 Air Squats
Score= splits for strict Cindy, run and burpee box jump overs