Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
:30 sec pigeon stretch
10 banded pull-aparts (across chest & overhead)
10 arm circles (forward & backward)
*THEN 3 ROUNDS OF*
:30 sec handstand hold
10 medball cleans 20/14
10 hallow to superman
5 shoulder press
Add weight each round
Shoulder Press
3×5 -Rest 2 minutes
*add weight from last week
“SGT Ansari” (Time)
4 Rounds For Time:
5 Hang Cleans 135/95
11 Toes to Bars
29 Wallballs 20/14
This hero workout is dedicated to Sgt. Kelvin Ansari, 50, who was killed on May 11, 2019 when shots broke out after he and other officers approached a suspected vehicle as part of a robbery investigation.
Sgt. Ansari served in the US Army for 21 years prior to becoming an officer. He was a husband and father of four children.
We first found this workout posted as part of a series of African American History WODs by Granite City CrossFit @granitecitycrossfit (Waite Park, MN, USA).
Metcon (Time)
Teams of 2!
10 Rounds For Time:
4/3 Muscle Ups
8 Ground to Overhead 95/65
12 Wallballs 20/14
*Complete 10 rounds with your partner. You will alternate movements. Athlete 1- 4/3 Muscle Ups, Athlete 2- 8 Ground to Overhead…
*20 Min Time Cap
Accessory Work
Metcon (Distance)
Drag the tank 250m (walk backwards)
Grab a lacrosse ball and spend 5-10 minutes finding all of your sore spots from the week!