Turn2CrossFit – CrossFit
Warm-up
With 12 Minute Running Clock
20m Walking Lunges
2 Cossack Stretches to each side (https://www.youtube.com/watch?v=Xkw-BwOf4fw)
20 Ab Mat Sit-ups
10 Calories on AAB
EMOM x 10
Every :30 seconds for ten rounds (5 minutes total)
Sprint 10m
Metcon (10 Rounds for time)
10 Rounds
Each Round for Time
10 Back Squats (135#/95#)
100m *Sprint*
Rest 30 seconds
*At the coaches discretion, athletes that are not running hard enough will be turned around to run again harder. If the athlete doesn’t run harder this process could painfully repeat itself.
**Sub 10 Calories on the AAB for the sprint, with the same possibility for the coach to make the athlete repeat the 10 calories if the coach doesn’t believe the athlete is in “sprint” mode.
cool down
Couch Stretch Each Leg 1 Minute
Wall Hamstring Stretch 2 Minutes (on your back)