Turn2CrossFit – CrossFit
Warm-up (No Measure)
2:00 min bike
Couch stretch
Banded shoulder stretches on rig
*2 ROUNDS OF*
10 jumping jacks
3 Ashleys
10m backward sprint
10m forward sprint
10 hand to hand kb swings
Ashley = burpee/jumping pull-up/2 air squats
“Chester Barr” (Calories)
30 Minute EMOM:
Minute 1- 100m Run+ 5 Burpees
Minute 2- 5 Strict Pullups+ 5 Strict Dips
Minute 3- 50 Double Unders
Minute 4- 30 Hand to Hand KB Swings 53/35
Minute 5- 15/12 Cal Bike
Minute 6- Rest
Score= Calories on bike
Accessory Work
Metcon (Weight)
3 rounds
30s hold in GHD face up
30s hold in GHD face down
15s/ side oblique hold in GHD
https://youtu.be/ysyZAL1GYDs
(Med ball is optional!)