Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
:30 pigeon stretch
Banded shoulder stretches on rig
10 banded good mornings
5 yogi push-ups
10 air squats
*grab your equipment & do a few reps*
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Metcon (Time)
Team of 2!
For Time:
100 Deadlifts 115/75
200m Run
80 Hang Power Cleans
400m Run
60 Back Squats
800m Run
40 Push Jerks
1 Mile Run
Rx+ 155/105
*all running is done together, split up the barbell work
TIME CAP 35 minutes
Score= time or 35 minutes (note where you left off in the notes section)