Turn2CrossFit – Endurance Club
Metcon (Distance)
Each station 7 Minute AMRAP/ 1 min transition
*each partner does the work and then switch
600m run together
100m farmer carry 70s/53s
-partner holds plank
Then max meters in remaining time
500m run together
15 hip extensions
-partner hangs on the bar
Then max meters in remaining time
400m run together
30 banded good mornings
-partner holds superman
Then max meters in remaining time
300m run together
45 hollow body bar touches
-partner holds leg raise
Then max meters in remaining time
200m run together
20 DB push-up with lateral pull through
-partner holds wall sit
*repeat as AMRAP
AB finisher: no vest
2 rounds of :30 each movement
-backwards sevens
-frog crunches
-right side hip lift with thread the needle
-left side hip lift with thread the needle
-black widow knee slides
-russian rows
RX+=vested