Turn2CrossFit – CrossFit
The Crossfit Warm-up (No Measure)
10m Sampson Stretch
10 Overhead Squats
10 GHD’s
10 Hip Extensions
10 Pull ups
10 Ring Dips
10 Squat Therapy
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Car 294 (AMRAP – Rounds and Reps)
AMRAP (with a Partner) in 25 minutes
18 calorie Air Bike
12 Reverse Alternating Lunges
24 Jumping Air Squats
32 Wall Ball Sit-Ups (20/14 lb)
31 Synchronized Burpees
*Perform 7 Push-Ups every 5 minutes
*Perform the work in the order written.
*Break up the work between partners as needed.
*One partner works at a time.
*Every 5 minutes, stop to perform 7 push-ups, then continue where you left off.
Abbate (Time)
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here