Turn2CrossFit – CrossFit
Pick a workout and give it your best! No matter what you choose don’t sacrifice technique for speed. All of your reps you either reinforce good habits (or bad ones).
Warm-up
Row 500m then Run 500m
then:
PVC Pass Throughs x20
then:
stretch 4 minute clock
10 Minutes to set-up/warm-up for WOD
Fiendish Fran (Time)
21-15-9 Thrusters (115#/85#)
9-6-3 Bar Muscle-Ups
(Rx+ Ring MUs)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
40 Double-Unders
20 Kettlebell Swings (53/35#)
10 Toes to Bar
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 Minutes
20 Push-ups
40 Sit-ups
60 Squats
Run 100m
When scoring, the run doesn’t count toward points. But you must complete the run to get credit for the full round.