Turn2CrossFit – CrossFit
Warm-up (No Measure)
2 rounds of:
-10 cal assault bike (moderate pace)
-couch stretch (each side)
-pigeon stretch (each side)
Accessory Work
-10-1 of: Ball slams
-1-10 of: Down-ups
-:30 sec plank hold after each set
RX+= weighted plank
*12 min time cap*
example; 10 ball slams, 1 down-up, :30 plank
9 ball slams, 2 down-ups, :30 plank
Metcon (10 Rounds for time)
3:00 EMOM for 10 rounds, complete:
-15/12 cal assault bike
-5 D-ball over shoulder 90/60
Work for your rest
*Skip a round if you cannot finish the prior within the 3:00*
Each round is scored for time