Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
PVC pass throughs and shoulder stretches
10m inch worm
INTO 3 ROUNDS OF:
10 air squats
5 pushups
5 deadlifts 45/35
5 power cleans 45/35
5 kipping swings on bar or rings
Muscle Up Skillwork
Spend 8-10 min working through the following progression of muscle ups:
*note: if you are still working to get pullups, take this time to practice the hollow/arch kip swing or some spotted pullups with a coach.
-False grip ring rows
-False grip pullups
-Kip swings on rings or bar (hollow/arch position)
-Jump through on low rings (transition practice)
-Ring support hold
-Muscle ups
*score=whichever progression you worked on and how many reps you got.
Badger (Time)
Three Rounds for time of:
30 ‘Squat’ Cleans, 95#
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
Metcon (AMRAP – Reps)
25 Minute AMRAP:
50 Cal Bike
30 GHD Situps
5 Rounds of “DT” 155/105
10 Ring Muscle Ups
5 Rounds of “DT”
30 GHD Situps
50 Cal Bike
*split up with partner anyway
1 Round of “DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks