Turn2CrossFit – CrossFit
Warm-up (No Measure)
with a 10 minute clock:
:30 butterfly stretch
:30 sec each leg Pigeon Stretch
:30 sec each leg couch stretch
10 Big arm circles Forward
10 Big arm circles Backwards
10m Bear Crawl
10m burpee broad jump
Gymnastics Conditioning
Assault Bike Cal + Wall Walk
3 rounds 12 min Cap
18/13 cal + 3 Wall Walks
**Rx+ = 10m Handstand walk
Zelda (3 Rounds for reps)
5 minute AMRAP
10 Abmat Sit-ups
25 Double Unders
Directly Into
5 minute AMRAP
10 SDLHP 95/65
8 Bar facing Burpee
Directly Into
5 minute AMRAP
10 Shoulder to Ovehead 95/65
10 Back Squats 95/65
**Every AMRAP starts with a 200m Run**
Rx+ = 115/80 & Toe to bar
Body-Armor
4 sets
8 single leg DL (each leg) 2/1.5p KB
8 Single arm bent over KB row (each arm) 2/1.5