Turn2CrossFit – CrossFit
Warm-up
Ski Relay!
The class breaks into two teams on the ski ergs and race to 125 calories. If the teams have less 3 or fewer people, then only do 75 calories.
**No more than 10 calories per athlete at a time.
**Once you complete your ski, move to the back of your line and let the next person go.
Then spend 5-7 minutes stretching based on the workout you have selected.
Zembiec (Time)
5 Rounds for time of:
11 Back Squats, 185#
7 Strict Burpee Pull-ups
400m Run
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
To learn more about Zembiec click here
Goodman (Time)
3 Rounds for Time
1 km Row
14 Clusters (135/95 lb)
20 Pull-Ups
Cajun (Time)
4 Rounds for Time
400 meter Run
16 Bench Presses (135/95 lb)
16 Wall Ball Shots (20/14 lb)
16 Shoulder-to-Overheads (95/65 lb)
16 GHD Sit-Ups