Turn2CrossFit – CrossFit
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)
Skills
Kipping/Butterfly/MU technique
Handstand walk practice
**Alternate between the two**
**10 minutes of practice**
Midline Assault (Time)
30 KB Swing 1.5/1pood
20 Lateral Burpees over KB
10 chest to bar pull-ups
50 Abmat Sit-ups
10 chest to bar pull-ups
20 Lateral Burpees over KB
30 KB Swing 1.5/1pood
**Rx+ = 2pood/1.5pood & Muscle Ups
Body-Armor
4 Rounds
8 cal Assault Bike
15 Toe to bar