Turn2CrossFit – CrossFit
Warm Legs & PVC (No Measure)
2 Rounds
10 Cal Assault Bike/Ski Erg
10m Knees to Chest
10m Quad Stretch
10m Lateral Lunge
10m Bear Crawl
PVC Pipe:
10 Good Mornings
20 Deadlifts
30 Pass-Throughs
Back Squat (5 X 3)
Every 2 minutes X 5 rounds
3 Pausing Back Squats @ 72%
**Pause 3 seconds at the bottom
Armistice (AMRAP – Rounds and Reps)
AMRAP in 11 minutes
11 Power Cleans (135/95 lb)
11 Burpees Over the Bar
19 Deadlifts (135/95 lb)
18 Pull-Ups
Veteran’s Day has been observed since 1954 by U.S. and its origins date back to Armistices Day 1918, which marked the cessation of hostiles on the western front in WWI.
The significance of the repetitions in this workout can be seen in the layout where the 11 mins AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull ups represent the year 1918, Armistices Day.
Body-Armor
3 sets
10 DB Bench press
10 Double DB bent over rows