Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
couch stretch
Worlds greatest stretch
Iron cross
*2 ROUNDS OF*
1:00 DU’s
10m inch worm w/2 pushups
20 flutter kicks
5 kip swings
“Buzzer Beater” (Weight)
25 Minute EMOM:
Min 1- 15/12 Cal Ski
Min 2- 20 Toes to Rings
Min 3- 6R/6L Bottoms Up KB Front Rack Reverse Lunges
Min 4- 20 Abmat Situps
Min 5- Rest
Rx+= GHD situps
Score weight of KBs
Bottoms UP KB Front Rack Reverse Lunges https://www.youtube.com/watch?v=LbDIbsitkQc
Accessory Work
Metcon (No Measure)
3 rounds
20 GHD hip extensions
10 superman to hollow rock
50m backwards tank pull