Turn2CrossFit – CrossFit
Choose a workout and give it everything you got!
Warm-up
Run/Row/Ski 800m or Bike 4 mins
About 20 minutes of guided stretching
2 Mins PVC Pass Thrus & Stretching
With a band on the rig:
45 Seconds Each Position
-Lats
-Delts
-Triceps
-Pecs
Then Lower the band, step into it & pull it into your hip crease. Bend forward like a straight leg deadlift & stretch hamstrings (with your back to the rig)
Then Lower the band & Grab a plate to stretch ankle/calves
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
2 Ring Muscle-Ups
4 Overhead Squats (135#/95#)
12 Burpees over bar
Coaches & Athletes will determine appropriate substitutions for MU’s on a case by case basis.
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
10 Calories Air Assault Bike
5 Thrusters (135#/95#)
10 Burpees Over Bar
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes
50 Double-Unders
6 Chest to Bar Pull-ups
10 GHD Sit-Ups
Sub Supinated Ring Rows for C2B, or even feet elevated on box for added difficulty.
Sub 20 Ab Mat Sit-ups for GHD Sit-ups