Turn2CrossFit – CrossFit
Warmup
400m run or 1200m bike
banded shoulder stretches on rig
worlds greatest stretch
10m lateral lunge
10m quad stretch
Metcon (5 Rounds for calories)
5 sets:
1 minute WORK/ 1 minute REST
Max Cal Bike
Score= Calories for each round
“Frost” (Time)
For Time:
800m Run
60 Air Squats
40 Abmat Situps
20 Renegade Rows 40s/25s
Rx+= Ghds, 50s/35s