Turn2CrossFit – CrossFit
Warm-up 4 (No Measure)
2 Minutes
Row/Bike/Ski
3 Rounds
5 Banded Face Pulls
5 Banded Chest Flies
5 Banded Lat Raises
Zombies vs. Humans (Time)
Run 800 meters
20 double unders
40 air squats
60 sit ups
40 push ups
20 pull ups
40 air squats
60 double unders
Run 400 meters
**Half the class are zombies and the other half are Humans.
The humans start on the clock and the zombies start the workout on the 3:00 minute mark.
If a zombie passes you, you owe 25 burpees after the workout.
If you are a zombie and fail to catch anyone, you owe 25 burpees after the workout.
No burpee penalty if you (as a zombie) catch someone or you (as a human) are not caught.
Body-Armor
4 sets
10 ea. dead-bug w/ arm & leg ext.
30 sec side plank (each)