Turn2CrossFit – CrossFit
Warm-up
3 rounds:
300m ski
10m single arm KB farmer carry (each arm)
10m single arm KB front rack carry (each arm)
10m single arm KB oh carry (each arm)
then
2 rounds:
:40 HS Hold
:20 rest
:40 TSpine Opener
:20 rest
“Red, White and Blue” (Time)
For Time:
150m OH Plate Carry 45/35
50 Hand to Hand KB Swings 70/53
15 DBall/ Sandbag over shoulder 90/70
10 Wall Walks
15 DBall/ Sandbag over shoulder 90/70
50 Hand to Hand KB Swings
150m OH Plate Carry 45/35
Target Time: 12 minutes
Time Cap: 16 minutes