Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m run, row, ski, bike
10m quad stretch
10m lateral lunge
10m toe grab
10 arm circles (forward & backward)
GET READY FOR YOUR WOD
Push-ups (Log Set 5 (Max))
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
Jason (Time)
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
Metcon (Time)
Partner WOD
26 Rounds For Time: (I Go, You Go)
6 Calorie Bike
6 DB Goblet Thruster 50/35
6 Alt. DB Snatch
6 Toes to Bar
One Partner completes full round before switching.
13 rounds each