Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m Run/400m Row
then 2 rounds of:
-10m Bear Crawl
-:30 Calf Stretch (each side)
-5 Air Squats
-10 Banded Pull A-parts (behind the neck and across chest)
12 min EMOM
Every minute on the minute for 3 rounds perform:
-10/7 Cal Bike
-20 Hand Release Push-ups
-20 Double-Unders
-20 Med Ball Russian Twists (L/R=1)
Metcon (Time)
In Teams of 2 – I GO, YOU GO
Total of 20 Rounds for Time:
5 Hang Squat Cleans 135/95
5 Front Squats 135/95
5 Shoulder-to-Overhead 135/95
-One partner working at a time.
-Must complete full round before switching.