Turn2CrossFit – CrossFit
Warm-up (No Measure)
2 rounds of:
-200m run/1:00
-5 burpee broad jump + 2 air squats
-20 jumping jacks
-:30 couch stretch each side
-50(each) knee to chest & rotate stretch
The Gentleman (AMRAP – Rounds and Reps)
22 Minute AMRAP
22 Dumbbell Snatches 50/35
4 Man Makers 50/35
20 Burpees
20 Single Dumbbell Front Squats 50/35
Man Maker Demo: https://www.youtube.com/watch?v=iMNnvhg1JcM
Lola (Time)
5 Rounds for Time:
30 Double-Unders
20 Knee to Elbow
10 Handstand Push-ups
Cory (Time)
With a Partner:
Buy-In:
3,650m Assault Bike
Then 10 rounds of:
1 Power Clean 175/125
7 Ring Push-Ups
20 Deadlift 175/125
10 Toes to Bar
Buy-Out:
27 Synchro Burpee
*3650m = 2.26 miles
**So round up to 2.3 mi 🙂
Puccio (Time)
For Time:
1k row
30 Power Clean 135/95
30 Back Squat 135/95
1 Mile Run