Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m run or 2:00 bike
2 rounds of:
-10 banded pull aparts (across chest & overhead)
-10m inch worm
-10m lunge with a twist
-10 bench press 45/35
Add weight 2nd round
Bench Press
Rest 2 minutes between sets. These should be heavy singles, not necessarily 1RM.
Griff (Time)
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here
Metcon (AMRAP – Rounds and Reps)
Team of 2!!
17 Min AMRAP:
60/48 Cal Bike (partner holds in handstand position)
100 Abmat Sit-ups
60m Front Rack Walking Lunge with KBs (44s/26s)
Rx+= GHD Sit-ups, Overhead Walking Lunges with KBs 53s/35s
10m=1 Rep