Turn2CrossFit – CrossFit
Product Info:
Lurong Essential (Blue Bottle)
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Warm-up
20x Banded Pull-Aparts (elbows against wall)
20x Band Pass Thrus
5 Gymnastic Kips
5-5 Kipping Pull-ups
10-20 Diamond Push-ups
Alternating Tabata between Rocket Jumps & Hollow Rocks
“Chelsea” Warm-Up (No Measure)
Perform 1 round of Cindy every minute on the minute for 5 minutes. (a.k.a 5 Minutes of Chelsea)
Start the AMRAP exactly 5 minutes after this.
For CF History Buffs, as well as interested and people who like to be “in the know” read this about the benchmark girls:
https://journal.crossfit.com/article/benchmark-workouts-2
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
Single Arm Overhead Walking Lunges w/ Dumbbell x10m (50#/35#)
Single Arm Dumbbell Push Press x10 (50#/35#)
You may not switch arms during a set of lunges. You must do the push presses 5right/5left
For scoring 10m = 10 points