Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
10m lateral lunge
5 sumo squats
10 arm circles (forward & backward)
10 open/close arms
*THEN 3 rounds of*
5 burpees
10 air sqiats
5 shoulder press 45/35
Add weight
Shoulder Press
3×5 -Rest 2 minutes between sets
*add weight from last week
Coe (Time)
Ten rounds for time of:
10 Thrusters, 95#
10 Ring push-ups
In honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010
To learn more about Coe click here
Metcon (Time)
Teams of 2 Wod! “I Go, You Go”
20 Rounds For Time:
7 Cal Row
6 Pushups
5 Hang Power Clean and Jerks 95/65
4 Lateral Burpees over the bar
*Time Cap 25 Min
Accessory Work
5 rounds
50m tank push
50m tank drag (pull backwards)
10 tibialis raises
https://youtu.be/pz70FwVRDJE