Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
iron cross stretch
thread the needle stretch
200m row
:30 quad stretch
10 cherry pickers
15/12 cal assault bike
partner medball passes
**5 squat penalty for every ball drop**
Metcon (AMRAP – Rounds and Reps)
25 min AMRAP of:
100 DU’s
20 V-ups
20 push-ups
20 cal assault bike
20 sit-ups
20 DB pull throughs 35/20
200m row
20 Russian twists (R/L=2)
20 shoulder taps