Turn2CrossFit – Endurance Club
Warm-up
10 Min Running Clock of:
Dynamic Movements
1 min Leg Swings Forwards & Backwards/Side to Side
1 min Arm Swings Circles/Front to Back
10 Shuttle Runs Forwards & Backwards
10m Burpee Broad Jumps
10m Bear Crawl
Metcon (Time)
For time:
Buy In – 800m Row
Then…
3 Rounds for time
400m Run
25 Jump Lunges
400m Row
25 Goblet Squats
Then…
Cash Out – 1 Mile Run
Accessory Work
*100 Partner Wall Ball Toss Sit Ups (50 ea.)
*Accumulate 3 min of Chin over bar hold
*100 Banded Tricep Pull Downs