Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
PVC pass throughs and around the worlds
*3 ROUNDS OF*
100m run
3 wall walks
30 flutter kicks
Metcon (6 Rounds for reps)
“MURPH” Prep:
6 Sets-
15 Deficit Pushups
7 Strict Pullups
*Go every 2 minutes
Rx+= Vested
Score is reps for each round
Use plates for deficit, if regular pushups are proficient.
“Nintendo” (AMRAP – Rounds and Reps)
14 Minute AMRAP:
20 HSPU
10- Down/Back 10m Shuttle Runs
20 Toes to Bar
Accessory Work
Metcon (Weight)
OPTIONAL!
3 rounds
10 seated box jumps
https://youtu.be/rzt-5dXZGSY
5/side weighted Bulgarian split squats
10m/side lateral monster walk