Turn2CrossFit – CrossFit
Warm-up
Warm-up 2 (No Measure)
2 Rounds:
10m High knee jog
10m Ass kick jog
10m backward jog
10m Fast Jog
**then with a light KB**
15 Goblet Squat
10 Single Arm KB Swing (5 each)
15 SDLHP
10 Single Arm KB Should Press (5 each)
STRENGTH
Sumo Deadlift
5 sets of 3
*Build to Heavy
Metcon
Metcon (5 Rounds for time)
Every 5min for 25min
250m Row
10 Burpees
10 Deadlifts (185/135)
**Rx+ = 15 Burpees & 225/155 DL
*Keep score of your time on each round.
*If you fail to complete the work in the 5 minute window, log your time as 5 minutes with the amount of reps you failed to complete as the seconds.
Body-Armor
Metcon (No Measure)
12 min Practice
Pull-Ups: Kip or Fly
*50m FarmCarry between sets