Turn2CrossFit – CrossFit
Warm-up (No Measure)
2:00 ski, bike, row, or 400m run
Iron cross
Thread the needle
Achilles stretch on rig
*3 ROUNDS OF*
:30 sec DU’s
10 banded good mornings
30 Russian twists 25/15 (r/l= 2)
:30 sec HS hold
2nd @ 3rd round, KB deadlifts in place of good mornings
“Apollo” (Calories)
24 Minute EMOM:
Minute 1- Max Cal Ski
Minute 2- 10 KB Deadlift+ hold for the remaining time
Minute 3- 3 Wall Walks/ HS Walk Practice
Minute 4- 10 Pushup+ DB Pull Throughs
Minute 5- 50 Double Unders
Minute 6- Rest
Score= total calories on ski
Accessory Work
Metcon (Weight)
3 rounds
100m sled/tank push
100m sled/tank drag (pulling backwards)