Turn2CrossFit – CrossFit
Warm-up
2 Rounds
10 Shuttle Sprints
10m Burpee Broad Jumps
10 Ring Rows
5 Sumo Squats
Then……
:30 sec Couch Stretch each side
:30 sec Calf Stretch each side
Metcon (Time)
“Murph Training”
Run 100m
2 Round Cindy
Run 200m
2 Rounds Cindy
Run 300m
2 Rounds Cindy
Run 400m
2 Rounds Cindy
Run 500m
2 Rounds Cindy
RX+ – Weighted Vest 20/14
cool down
Cool Down with:
(pick one)
5 Min Air Assault Bike Moderate Pace
5 Min Rower Moderate Pace
5 Min Static Stretching