Turn2CrossFit – CrossFit
Warm-up
Row 800m
10m Samson Stretch
10m Grab your foot quad stretch
10m Grab your toe hamstring stretch
40m Bear Crawl
Hammer (5 Rounds for time)
5 Rounds, each for time of:
5 Power Cleans, 135#
10 Front Squats, 135#
5 Jerks, 135#
20 Pull-ups
Rest 90 Seconds
In honor of U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, LA, died on May 10, 2005
To learn more about Hammer click here
Philip Petti (Time)
For time:
20 Thrusters (135/95)
20 Burpees
20 Cleans (135/95)
20 Sit-ups
20 Shoulder-to-Overheads (135/95)
20 Push-ups
20 Overhead Squats (135/95)
20 Handstand Push-ups
20 Front Squats (135/95)
20 Air Squats
Jordan (Time)
For time:
100 Kettlebell Swings (53/35)
100 Sit-ups
100 Air Squats
100 Push-ups
cool down
5 Minutes of moderate effort:
Air Assault or Rowing or Running
then:
5 Minutes of Stretching