Turn2CrossFit – CrossFit
Warm up
Row 400M
Achilles stretch on rig :30/ each side
perfect stretch/each side
10 Russian KB swings
10 Goblet Squats
5 KB press/ each side
10 Ring Rows
Run 200M
10M Bear crawl
10 KB swings
10 Kip Swings
with your partner….
12 Front rack Lunges (45/35)
10 Power Cleans (45/35)
10 Strict Press (45/35)
Partner Wod
With a partner…. split work evenly,
Run together
Buy-in 150 DU
800M Run
80 Pull-Ups
80 Plate Sit Ups
80 KB SWINGS (53/35)
400 M Run
40 Push Jerks
40 Burpees
40 Front Rack Lunges (95/65)
200M Run
20 Power Cleans (95/65)
20 Push-Ups
20 Strict Press (95/65)
Buy-Out 150 DU
RX+ = 250 DU, Strict Pull-Ups, (105/75#)