Turn2CrossFit – CrossFit
Warm-up (No Measure)
15/12 cal bike
10 arm circles (forward & backward)
10 open/close arms
achilles stretch on rig
10/8 cal bike
5 yogi push-ups
10 Russian KB swings
10 KB SDLHP
30 singles
5 empty barbell shoulder press
start adding weight
Shoulder Press (5 x3 @ 70-75%)
Every 2:00
Quarantine (AMRAP – Reps)
On a 20 min clock:
0-5 min:
-40/35 cal assault bike
-max push-ups with remaining time
Metcon (AMRAP – Rounds and Reps)
5-10 min (AMRAP):
-20 abmat sit-ups
-30 Russian swings 53/35
-40 DU’s
Metcon (AMRAP – Reps)
10-15 min:
-25 burpee pull-ups
-max cal assault bike
RX+= 10 ring muscle-ups
Metcon (AMRAP – Rounds and Reps)
15-20 min (AMRAP):
-20 abmat sit-ups
-30 sumo deadlift high pull 53/35
-40 DU’s