Turn2CrossFit – CrossFit
Warm-up (No Measure)
Warm up:
Run 300m
then on an 8 minute clock perform the following:
8 air squats
8 cherry pickers
8 box step ups
8 light KB Swings
8 push press 45/35
SET UP FOR THE WOD AS YOU WARM UP.
Stretch anything you need during this time, you know what your body needs.
Metcon (Time)
Teams of 2:
1000m row
80 KB Swings 53/35
80 SDHP 95/65
80 Box Jump Overs
80 Shoulder to OH
8 – 20m Sled drag/Sled push – Drag one direction push the other
80 Wall Ball over the box Sit-ups
1000m row
*Spilt all reps evenly.
** Only one person working at a time.
*All reps must be completed before moving on to the next movment.
** you can do the movements in any order you wish, no need to go in order, EXCPET for the Row, the row must be done at the beginning and the end.