Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m run
2 rounds of:
-15 mt. climbers (each side)
-5 burpees
-5 air squats
*then :30 sec couch stretch
*:30 sec hip stretch
*Burgener warm-up & skill transfer
Squat Snatch (EMOM: 10 x 1)
Build to heavy 1 rep Squat Snatch
*Recommend starting around 55-60% of 1RM
Atlantic (Time)
2 Rounds
20 Russian KB Swing 1.5/1p
20 KB Reverse Lunge (10 each leg) 1.5/1p
10 HSPU
Then:
1 Min. plank
50 Abmat Sit-ups
1 min. Plank
Then:
2 Rounds
20 Russian KB Swing 1.5/1p
20 KB Reverse Lunge (10 each leg) 1.5/1p
10 HSPU
**Rx+ = 2/1.5p / Strict HSPU / Toe to Bar
**Hold the KB any way you like on the Lunge
20 MIN CAP
1 sec penalty for every rep not completed under time cap