Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
10 arm circles (forward & backward)
10 open/close arm
*3 ROUNDS OF*
5 ring row
5 push ups
5 air squats
Shoulder Press
Spend 12 minutes to build to heavy 1 RM Press. Use fractional plates as needed.
IRVINE (Time)
For Time
400 meter Run
23 Push-Ups
53 Goblet Squats (53/35 lb)
400 meter Run
23 Push-Ups
53 Kettlebell Swings (53/35 lb)
400 meter Run
Metcon (AMRAP – Reps)
Teams of 2!!
25 Minute AMRAP:
80 Cal Ski
40 Power Clean and Jerks 95/65
40 Pullups
60 Cal Ski
30 Power Clean and Jerks 135/95
30 Pullups
40 Cal Ski
20 Power Clean and Jerks 155/105
20 Pullups
Rx+= 135/95, 155/105, 185/135
Accessory Work
Metcon (No Measure)
3 rounds
10 scap pull-ups
10 strict pull-up
(If you can do strict pull-ups, do strict c2b)
10 ring dips