Turn2CrossFit – CrossFit
Warm-up (No Measure)
800m run/row
Every 200m, stop at perform:
20m bear crawl
6 medball cleans 20/14
Manion (Time)
7 Rounds for time:
Run 400m
29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
Rx is listed above.
Below are other options. The intended stimulus of this workout is to finish under 35-40 minutes. Choose an option that will allow you to finish the workout in this time domain. Check with your coach to make sure you have the best option.
7 Rounds For Time:
300m Run
29 Back Squats 115/80
7 Rounds For Time:
300m Run
29 Back Squats 95/65
7 Rounds For Time:
200m Run
29 Back Squats 75/55
Metcon (AMRAP – Reps)
Team of 2!
35 Minute AMRAP:
One partner rows for calories.
One partner completes the following chipper.
100 Wallballs 20/14
100 GHD Situps
100 Hang Clean and Jerks 95/65
100 Toes to Bars
Max Reps Muscle Ups (Rings/Bar)
Score= reps for chipper
Post calories in the notes.
Both athletes are working the entire time.
Accessory Work
Metcon (Weight)
3 rounds
20 hip extensions (GHD)
5 deficit deadlifts (light)
https://youtu.be/T9rVn6ljodg
30s cobra