Turn2CrossFit – CrossFit
Warm-up
3 Minute Bike
then
10m Toy Soldiers
10m Spiderman Stretch
10m Sampson Stretch
5m Walking Toe Grab Hamstring Stretch
5m Foot Grab Quad Stretch
Metcon (AMRAP – Rounds and Reps)
“Dorie”
AMRAP (with a Partner) in 20 minutes
Buy In:
150 meter Partner Carry (each)
Then, in time remaining:
Partner A completes 1 round of:
15 American Kettlebell Swings (53/35 lb)
10 Burpees
5 Ground-to-Overheads (95/65 lb)
Partner B performs:
Max Wall Ball Shots (20/14 lb)
Partners rotate each round until team completes 150 Wall Balls
Then, in time remaining:
AMRAP of the 15/10/5 rep rounds above (one partner working at a time)
When Partner 1 completes 15/10/5 round, partners switch. Continue, switching after each round until 150 cumulative Wall Balls are completed by the team. Score is numbers of Rounds and Reps of the 15/10/5 completed for both partners combined.
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Felix The Cat (Time)
6 Rounds:
9 Burpees
9 Box Jumps (24″20″)
9 Pull-ups
9 Thrusters (95/65)
9 Toes to Bar
*If you have a vest, wear it