Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m run
Achilles stretch on rig
PVC pass throughs & shoulder stretches
5 yogi push-ups
200m run
Pigeon stretch
10 push-ups
5 shoulder presses 45/35
Shoulder Press
Take 12 minutes to build to a heavy strict press. We will use this as a baseline as we build strength in this lift for the new cycle.
Metcon (AMRAP – Rounds and Reps)
Team of 2 WOD!
20 Minute AMRAP:
50 Power Snatches 96/65
50 Chest to Bar Pullups
200m Run with Sandbag (Run together, one athlete carries sandbag)
*One athlete works at a time, except on the run.
Rx+=135/95
100m=1 rep
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 (Weight)
Accessory Work:
Build to:
3 Minute Plank
2 Minute Bar Hang
1 Minute L-Sit
Score weight for plank hold