Turn2CrossFit – CrossFit
TK (AMRAP – Rounds)
20-Minute AMRAP:
8 Strict Pull-ups
8 Box Jumps, 36″
12 Kettlebell Swings, 2 pood
In honor of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, died on August 8, 2012
To learn more about TK click here
Warm-up
Lacrosse Ball Calf Smash
Shoulder Blade ball smash
Lacrosse Ball glute smash
Banded Arm Activation & Rotations
2 Rounds
20 Supermans
20 Jumping Jacks
10 GHD Hip Extensions
10 Tuck Jumps (higher and higher with each rep)
10 Partner Kettlebell Swings (Partner A performs a russian KB swing into the hands of Partner B, Partner B pushes the KB down between Partner A legs)
cool down
ROMWOD