Turn2CrossFit – CrossFit
Warm-up
Warm-up
3 rounds
10m Shuttle Run x6
20m Walking Lunge
20m Bear Crawl
1 Round of Cindy*
(On rounds 2 and 3 grab a partner and race them through the round of Cindy)
Push Press (5×3)
Careful not to treat this as “find my 3 rep max”. Ideally you want to find a heavy weight for your first set, and make small adjustments from there.
100m Row (Time)
100m Row
3 attempts to get your best time.
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
girls use a 35# bar
cool down
2-3 minutes AAB
1 min each side Couch Stretch
2-4 mins of “play” (work on Handstand Walk or Muscle-Ups or progressions)