Turn2CrossFit – CrossFit
Warm-up (No Measure)
1:00 min DU’s
Achilles stretch
10 banded pull aparts (overhead & across chest)
1:00 min ski
10 supermans
5 yogi push-ups
1:00 min DU’s
10 warrior squats
10 kipping swings
1:00 min ski
“Wile E. Coyote” (Weight)
30 Minute EMOM:
Min 1- 15/12 Cal Ski
Min 2- :45 Dball/Sandbag Hold
Min 3- 25 Abmat Situps
Min 4- 50 Double Unders
Min 5- 1 Round of “Cindy”
Min 6- :45 Plank Hold
*Dball/Sandbag should be heavy weight
*”Cindy” = 5 Pullups, 10 Pushups, 15 Air Squats (modify with 4/8/12 or 3/6/9 to finish within the minute)
RX+=20 GHD Situps
Score weight of the sandbag or dball
Accessory Work
Metcon (No Measure)
15 minute recovery bike
(Conversational pace)