Turn2CrossFit – CrossFit
Warm-up
400m row
5 cherry pickers
iron cross stretch
10 banded lat pull downs
*2 rounds of*
9/6 cal row
10m walking lunges w/twist
10m burpee broad jump w/2 squats
6 Sets: Every 2 Minutes
Metcon (Weight)
12/9 Calorie Row
5 Thrusters
*Chose light/moderate weight, move fast and efficiently.
**Stay at same weight for all sets.
“Walk the Plank” (AMRAP – Rounds and Reps)
6 Minute AMRAP:
8 Burpee Pullups
20m OH Walking Lunge with DB 50/35
-Rest 2 minutes
6 Minute AMRAP:
8 Burpee Pullups
20m OH Walking Lunge with DB 50/35
Rx+= Burpee Chest to Bar Pull-ups, 70/50
10m= 1 rep