Turn2CrossFit – CrossFit
Warm-up
400m Run / 500m Row / 3 minutes on AAB
:30 sec Achilles Stretch (each leg)
50 Singles
5 Air Squats
5 KB Swings (light weight)
10 Alt Reverse Lunges
:30 sec Pigeon Stretch (each leg)
10 KB Cleans (light weight, 5 each side)
10 Banded Pull-aparts (front and behind neck)
10 KB Push Presses (light weight, 5 each side)
25 Double-unders
Metcon (Time)
Teams of 2 – For Time
Buy-in 200 DUs
THEN
100 KB Swings 53/35
100m x 2 Med Ball Run 20/14
80 Goblet Squats 53/35
200m x 2 Med Ball Run 20/14
60 KB Cleans 53/35
100m x 2 Med Ball Run 20/14
40 Goblet Reverse Alt Lunges 53/35
200m x 2 Med Ball Run 20/14
20 KB Push Presses 53/35
100m x 2 Med Ball Run 20/14
One partner working at a time.
Split reps evenly.
Med ball runs are relay style – I go, you go.
Cleans and push presses – complete 5 each side before switching arms.