Turn2CrossFit – CrossFit
Warm-up (No Measure)
Row for 2 minutes
Then:
15 PVC Pass through
10m Sampson Stretch
:30 second T-spine Opener
15 air squats
10 push-ups
5/3 pull ups
**Additional stretching if desired for remaining time
Farewell (Time)
For time:
Buy in:
40/32 cal bike
Then:
15-10-5-10-15
Ring MU
Dball over shoulder 90/70
**20 GHD & 10m handstand walk after each round**
Buy out:
40/32 cal bike
No RX+ here, this is the workout, it’s supposed to suck.
40 minute time cap.
1 sec per rep missed added to score.
Good Bye Justin (Time)
For time:
Buy in:
40/33 Equipment of Choice
Then:
15-10-5-10-15
Pull-Ups
Ring Dips
Dball over shoulder 60/45
**20 Abmat Sit-Ups & 2 Wall Walks after every round**
Buy out:
40/33 Equipment of Choice
If you’ve ever been to 5am and witnessed it yourself: sometimes the athlete just doesn’t want to do what Coach Justin told them is lined up for the day. With Coach Justin’s farewell wod- we tried to give athletes the option to chose their movements, but still hit a workout similar in nature- as a nod to say good-bye & best of luck! We will miss you on the leaderboards Coach J (and programming, and Wodify support)
Lucky 13 (Friday 13th Wod) (Time)
3 Rounds for Time
13 Push-Ups
13 Sit-Ups
13 Box Jumps (20 in)
13 Kettlebell Swings (1.5/1 pood)
13 Push Presses (45/35 lb)
13 Walking Lunges (each leg)
13 Mountain Climbers
13 Knees-to-Elbows
13 Pull-Ups
13 Parallel Bar Dips
13 Air Squats
13 Back Extensions
13 Burpees