Turn2CrossFit – CrossFit
Warm-up
3:00 min bike or row
3 rounds of :30 sec on each movement:
-Mt climbers
-Cherry pickers
-Jumping jacks
-Open/close arms
“Flush” (5 Rounds for calories)
5 Sets: 2:30 on/ 2:30 off
15/12 Cal Bike
Max Cal Row
Score= total Calories each round.
Rx+= 12 Burpees with bar touch after the bike cals
Mobility
Foam roll
2 minutes on each side-
-Lats
-Quads
-Hamstrings/Calves