Turn2CrossFit – CrossFit
Last day to register for a DEXA Scan appointment! The truck will be here dark and early Friday morning. Don’t miss out!
Warm-up
3 Rounds
Row 300m
Ab-Mat Sit-ups x 15
Bench Press x 10 (Empty Bar, 1/2 Load, Full Weight)
5 Gymnastics “Around the Worlds”
10m Shuttle Sprint x8 (There + Back =1)
Skills
5-10 Minutes of
How to use your feet in your rope climb
Metcon (AMRAP – Reps)
Two x 4:00 to complete:
400m Run
Max Ab Mat Sit-ups in remaining time
then:
Two x 4:00 Rounds of:
400m Run
Max Bench Press (135#/95#) in remaining time
then:
Two x 4:00 Rounds of:
4 Rope Climbs
Max Box Jumps in remaining time
*The Clock will start at 0:00 and will run continuously until 24:00. There is no rest between sections.
*Do not run over into the next round. Start your runs or Rope Climbs immediately when the new round begins.
*If the class size needs it, some people will start on the round with sit-ups, some people on bench, and some people on box jumps.
*Score is total reps for the entire workout, but no credit for the run or Rope Climbs.