Turn2CrossFit – CrossFit
Warm-up (No Measure)
– 500m run / 600m row
– :45 Pigeon stretch (each leg)
– :45 Calf stretch (each leg)
– :45 Couch stretch (each leg)
then 3 Rounds of:
-10 Banded pull-a-parts (front and behind the neck)
-10m Inch worm
-10 KB swing (light weight)
-10 Jumping jacks
Metcon (Time)
Partner WOD- Lesssss goooooo!
12 Rounds of:
-10 Box Jumps 24/20
-10 KB Swings 53/35
-10 KB Alternating Lunges 53/35
-10 Ab-mat Sit-ups
*After every 4th round completed, 200m partner run.
28 MIN TIME CAP
-One partner working at a time.
-Must complete round before switching.
-Split rounds evenly.