Turn2CrossFit – CrossFit
Rowing Warm-Up (No Measure)
Row 500m
then:
Spend 5 minutes stretching based on the workout you chose.
2017 Crossfit Regional Event 1 (Time)
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Rx+ = wear a vest
**25 minute cap
Timmy & Jimmy (Time)
Teams of 2
4 Rounds for time:
40 Double KB thrusters 35’s/25’s
40 calorie row
40 Double KB swing 35’s/25’s
40 calorie bike
Havana (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
Men: 185 lb.
Women: 125 lb.
Scroll for scaling options.
Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.
Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans
Men: 135 lb.
Women: 95 lb.
Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans
Men: 75 lb.
Women: 55 lb.
To learn more about Havana click here