Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
10 arm circles (forward/backward, big/little)
10 open/close arms
*3 ROUNDS OF*
3 ashleys
100m run
Ashley= 1 burpee, 1 jumping pull-up, 2 air squats
Murph Prep
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
300m Run
10 Pullups
20 Pushups
30 Air Squats
Rx+= Vested
100m=1 rep
“Handles” (Time)
5 Rounds For Time:
2 Rope Climbs
100m Farmer Carry 53s/35s
*use DBs if KBs are not available