Turn2CrossFit – CrossFit
GRACELAND
WARM-: Warm-up (No Measure)
run/row/ ski 300m
10m elbow stretch with reach
*Then 2 rds. of*
10 open close arms
8 thrusters 45/35
10 kip swings
As you warm up start getting all equipment out.
Metcon (Time)
GRACELAND ~
3 Rounds for Time: In teams of 2
40 Thrusters 95/65
400m Run with med ball 20/14 – (each partner runs 200m)
1 minute team dead hang hold
40 Sledgehammer hits on the tire
4 wall walks – (each partner performs 2 wall walks)
40 Med Ball toss sit-ups
split all reps evenly.
HAVE FUN!!!!