Turn2CrossFit – CrossFit
(Don’t worry, this isn’t going to be a regular thing, I just liked the alliteration.)
Medicine Ball Toss Warm-up:
Right Leg Forward
Left Leg Forward
Back-2-Back Twist & Pass
Backward Overhead Toss
20 “Around the world” over your partner that is squatting in front of you
Over and Back is 2.
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
Partner A: performs 7 Dumbbell Burpee Clean & Jerks (two dumbbells)
Partner B: holds a plank
*Choose dumbbell weights that will appropriately challenge you, but you can do unbroken every round.
**For an added challenge have your feet elevated during your plank, like on a bench.
***If no partner then hold a plank for :30 seconds.
****This is a power clean & jerk
Run 800m or walk 400m