Turn2CrossFit – CrossFit
If you missed “Kelly” and want to make it up, ask the coach if that’s ok. Kelly was our hero WOD for the week.
Warm-up
15 Minute Time Cap
100 Jumping Jacks
20m Bear Crawl
20m High Skipping
20m High Knees
20m Butt Kickers
20m Single Leg Jumps (10m L & 10m R)
20m Handstand Walk (or practice)
Skills
10 Minute Max
Burgener Warm-Up with empty Barbell
Isabel & Grace (Time)
For Time:
30 Snatches (135#/95#)
30 Clean & Jerks (135#/95)
20 Minute Time Cap
Those who finish early should motivate and/or work out some kinks with the lacrosse ball.
cool down
Air Assault Bike 2-3 Minutes
Trap Smash with Lacrosse Ball
Lat Smash with Lacrosse Ball
Armpit/Scapula Smash with Lacrosse Ball