Turn2CrossFit – CrossFit
We’ve got a few Saturday options for you. 5am is an un-coached experienced athletes only class. 7am Brandon has invited anyone that wants to throw down on a seriously advanced uncoached workout. And 9:30a is a fun and challenging workout.
Metcon (Time)
5 Rounds
200m Run
? Bar Facing Burpees
? Deadlifts 1.25 x bw
? Alternating Dumbbell Snatch (L+R=1)
Choose Your Own Adventure:
You must use each of these numbers once, in order to make this workout your own.
6-8-10
Warm-up
Rounds
10 Supermans
10 Superman Rocks
5 Inchworms til collapse
5 Dragon Flies
5 Windshield Wipers
20m Single Arm Dumbbell Overhead Walking Lunges (pick weight)
cool down
Play Knockout with two basketballs. Everyone stands in a single file line. Two balls will be in play at a time. First person shoots first. The second person may shoot as soon as the first person releases their ball. When you make a basket you must immediately pass the ball to the next person in line. If the person behind you makes a basket before you do, you are OUT!! And you must STILL pass the ball to the next person waiting in line in order to give the next person an honest chance and for the game to be fun.
If you get knocked out you must do 15 burpees and wait for the next game.