Monday, April 1st

Turn2CrossFit – CrossFit

Don’t forget April 6th at 11am Free Seminar on Hormone Therapy. Open to the public

View Public Whiteboard

Warm-up

Run 800m

Cossack Stretch x10m

Samson Stretch x10m

20 Burpee bar touches

Tabata Calories (8 Rounds for reps)

Choose your weapon:

Air Assault Bike

Ski Erg

Row Erg

Push Press (10@60%, 8@70%, 6@75%, 4@80%)

Shoulder Press (10@60%, 8@65%, 8@70%, 8@75%)

Jump Rope Warm-Up (No Measure)

7 Minute Time Cap

100 Singles

50 Left Leg

50 Right Leg

100 alternating leg

50 Double-Unders

100 Singles

Metcon (AMRAP – Rounds and Reps)

AMRAP 8 Minutes

Max Unbroken Double-Unders

10 Perfect Renegade Rows (L+R=1)
Renegade rows should not be sloppy. Recruit every muscle you can. Don’t go too light, don’t go too heavy.

Record your max unbroken double-unders separately.