Turn2CrossFit – CrossFit
Warm-up
2 Minute Bike
1 minute Couch Stretch/side
10m Inch Worm with pushup
10m High Knees
3 rounds:
7 Knee Tucks
7 Sprawls (Burpee with no pushup)
Gymnastics Conditioning
4 Sets:
A.) 20 Alternating Toes to Bar/ 20 Alternating V Ups
B.) 15 Ring Pushups/ 15 Pushups
Rest 1:30
“Innovative” (AMRAP – Rounds and Reps)
20 Minute AMRAP:
400m Run
30/24 Cal Bike
30 Abmat Situps
Rx+=GHDs
100m= 1 rep