Turn2CrossFit – CrossFit
Warm-up
5 Minute AMRAP of “Cindy”
5 Pullups
10 Pushups
15 Air Squats
:45 Bike
Then
Grab wallball and KB
5 Wallball Front Squats
5 Wallballs
7 Russian Swings
5 KB Swings
Wallball EMOM (AMRAP – Rounds)
7 Min EMOM
10-20 Wallballs 20/14
Choose the reps you are able to hold for the entire EMOM. Increase the reps or weight of wallball (or height of target) if you completed emom successfully.
Rest 3 Minutes
5 Sets:
:30 on/ :30 off
Keep track of total reps
Kettlebell Swings (AMRAP – Reps)
Choose heavy weight.
“Flash” (Time)
For Time:
18-15-12
Cal Bike
Toes to Bar
Burpee Bar Touch