Turn2CrossFit – CrossFit
Warm-up (No Measure)
500m row cash in
2 rounds of:
10 burpee to plate/plate to OH 25/15
10 plate russian twists (R/L=1)
500m row cash out
Metcon (Checkmark)
3 Rounds (1 minute stations):
-Cal Row
-Sandbag/DBall Bear Hug Hold
-Alt V-Ups
-Double KB Front Rack Lunge
-Rest
“All Shook Up” (AMRAP – Reps)
6 Minute AMRAP:
1000m Row
Max burpees over the rower in the remaining time.
This is a 6 minute max effort test. Push yourself to that uncomfortable place and hold on!
Score=total burpees over the rower
Accessory Work
Metcon (Weight)
3 rounds
10/side weighted Cossack squats
https://youtu.be/dPp7La7rEFM
10/side pistols
(Scale single leg squat off box)
https://youtu.be/EeoLOqmPNNI