Turn2CrossFit – CrossFit
Warm-up (No Measure)
3 rounds of:
1:30 min bike (slow, moderate, faster pace)
10m Spider-Man crawl
10 air squats
5 burpees
5 kipping swings
GRAB YOUR EQUIPMENT AND PERFORM A FEW REPS
SPC Vanessa Guillen (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
400 meter Run
22 Burpees to Plate
9 Lunges (each leg)
30 Ground-to-Overheads with Plate (45/25 lb)
99 Air Squats
Metcon (Time)
Teams of 2!!
“I Go, You Go”
*switch after each round (5 rounds each partner)
10 Rounds:
3 Squat Cleans 135/95
6 Burpees
9 Toes to Bars
12 Alt DB Snatches 50/35
Into..
6 Rounds:
10 Pullups
15 GHD Sit-ups
*30 Minute Time Cap
Rx+=185/135, 70/50 DB, 5 Bar Muscle Ups
1 second penalty for every missed rep