Turn2CrossFit – CrossFit
Warm-up
2 rounds
Row 250m
10 Big arm circles forward
10 Big arm circles backwards
10m Walking Toe touch
10m Walking Side Lunge
10 Burpees
Gymnastics Conditioning
Handstand Walk
With a 10 min Clock, rotate between the following
10m Handstand Walk
10 cal Assault Bike
Frank Costanza (5 Rounds for reps)
3 minute AMRAP
15 Wall Ball 20/14
12 SDLHP 95/65
Cal Row remaining time
Rest 2 minutes
Repeat for a total of 5 rounds
**Score each round for calories.
**Do NOT include the reps of wall balls or SDLHP in your score
Body-Armor
3 Sets
10 Standing DB Shoulder Press
10 Bent over DB Rows (Both Arms)