Turn2CrossFit – CrossFit
Warm-up
400m run
20 banded pull aparts
15 banded good mornings
15 banded shoulder press
3 Rounds:
200m run
10m bear crawl
10m toy solider
10 kip swings
10 ring rows
5 summo squats
Metcon (AMRAP – Rounds and Reps)
7 minute amrap:
50m sled push
15 goblet squats with dumbbell 50/35
10 dumbbell hang clean and jerk 50/35
Rest 1 minute
7 minute amrap:
10 Cal ski erg
20 Russian twist w/ dumbbell 50/35
50 Double unders
Rest 1 minute
7 minute amrap:
10 dumbbell thrusters
15 pull ups
10 dumbbell pull throughs
Rest 1 minute
7 minute amrap:
15 dumbbell snatchs
10 single arm overhead lunges (in place)
15 toes to rings
Partner A will complete the first movement, partner B will do the second movement, and partner A will complete the 3rd movement. On second time through you swap the order and continue this until time is up for that amrap.
You will carry your dumbbell from station to station.
Score will be total rounds and reps completed for each amrap.