Turn2CrossFit – CrossFit
Warm-up (No Measure)
2 Rounds of;
10 Jumping jacks
Shoulder stretch each side
10 Tuck jumps
Couch stretch each side
10 Butt kickers (R/L=1)
Pigeon stretch each side
The Fuhrmannator (Time)
6 rounds for time:
100m run
5 burpees
10 KB Swings (53#/35#)
15 Deadlifts (95#/65#)
20 Back Squats (95#/65#)
Wood (Time)
5 Rounds for time of:
400m Run
10 Burpee Box Jumps, 24″
10 Sumo-Deadlift High-Pull. 95#
10 Thrusters, 95#
Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here
Dempsy (Time)
3 rounds for time:
50 Wall Balls 20/14
50 Med Ball Push-ups
50 Med Ball Slams