Turn2CrossFit – CrossFit
Warm-up
5 Rounds
25 Jumping Jacks
10/7 Air Assault Calories
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
5 Burpee Box Jump Overs
20 Ab Mat Sit-ups
Bench Press (1 Rep Max Bench Press)
This is the priority today. When you finish this, then move on to the final workout on your own. This should take you less than 20 Minutes.
Metcon (Time)
21-15-9
Ring Dips
Box Jump Overs
cool down
PVC Pipe Shoulder Stretching 2 Minutes