Turn2CrossFit – CrossFit
Select a workout and give it your best! Either challenge yourself to get technical, or challenge yourself to go faster!
Warm-up
Coaches Choice 12 Minutes total
Games 2019 Ringer 1 & Ringer 2 (2 Rounds for time)
Ringer 1
30-20-10 reps of:
Air bike (calories)
Toes-to-rings
Time cap: 7♀ / 6♂ minutes
Ringer 2
15-10-5 reps for time of:
Burpees
Overhead squats (95 | 135 lb.)
Time cap: 5 minutes
**5 Minute rest between workouts
Rx= Complete the workout to full Games Standards, minus the time caps. You must touch hanging rings at the top of each burpee. And OHS must be fully locked out on each rep.
Rx+ is adhering to the time caps and finishing the entire workout to Games standards.
Metcon (Time)
18 Squat Clean Thrusters (95#/65#)
25 GHD Sit-ups
12 Squat Clean Thrusters (115#/85#)
25 GHD Sit-ups
6 Squat Clean Thrusters (135#/95#)
25 GHD Sit-ups
Rx+: 18@135#/95#, 12@185#/105#, 6@225#/125#.
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
50 Double-Unders
30 Push-ups
40 Sit-ups
50 Air Squats