Turn2CrossFit – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
*Today substitute Hanging from the Bar- hollow rock/superman for a substitution for Pull-Ups. Save the Pull-Ups for the workout, but loosen shoulders.
Skills
On the 2:00 x 5 sets
10 Hip Extensions
40m DBall Carry
10 GHD Sit-Ups
*Go in any order that allows for open machines, ideally partner up with 2 people & work as a team to get each athlete to complete within the 2 min limit
One Man March (AMRAP – Rounds and Reps)
12 minute AMRAP
50 DU
15 push-ups
500m Row
15 Pull-ups
Rx+= Chest to bar Pull-ups
Body-Armor
8 Minute AMRAP
20 Russian Twists (20/14)
10 V-Up & Pass (20/14)