Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
10m elbow/reach stretch
10 BIG arm circles & open/close
*3 ROUNDS OF*
50m run
2 Ashley’s
Ashley = 1 burpee, 1 jumping pull-up, 2 air squats
Warm-up (No Measure)
The next cycle begins this week! Here is a layout of what to expect and what strength and skills we will be focusing on for the next 9 weeks.
Monday- MURPH Prep
Tuesday- Upper body/Lower body Strength EMOM
Wednesday- Barbell Cycling with Olympic Lifting movements
Thursday- Longer Active Recovery/Gymnastics Skillwork EMOM
Friday- Hero and Partner Workouts
Metcon (AMRAP – Rounds and Reps)
“MURPH” Prep:
10 Minute AMRAP:
5 Pushups
5 Pullups
5 Pushups
15 Air Squats
@ 4 minute mark, Run 300m
*Wear a vest if you have one
Score is total rounds and reps (run doesn’t count toward your score)
We will have “MURPH” Prep Monday for the next following weeks to help prepare for the volume of this hero workout.
“C.R.E.A.M.” (Time)
10 Rounds For Time:
1 Rope Climb
14 Wallballs 20/14
Accessory Work
Metcon (Weight)
3 rounds
100m farmer carry
1 minute sandbag bear hug