Turn2CrossFit – CrossFit
Warm-up
10 Min clock (increase pace each round)
6 10m Shuttle Runs
4 Walk Outs
1 Round of Cindy
EMOM x 12
Odd min – Run 200m
Even min – :30 sec of DB/KB Farmers Carry Holds (H.A.Fing.P)
Metcon (Time)
5 RFT
5 Clusters 135/95
10 Chest 2 Bar Pull Ups
Find a load that keeps you in the 7-10 Min time domain.
Scale necessary movement.
Accessory Work
cool down
2-3 min bike/row (slow lactic acid flush)
1min (each side) pigeon stretch
1min (each side) twisted cross
1-1.5 min(each side) supine piriformis stretch