Turn2CrossFit – CrossFit
Warm-up (No Measure)
2 rounds of:
-200m run
-10m Bear crawl
-10m Quad stretch
-10m Spiderman elbow to reach
-10 Perfect air squats
-10 Arm circles (forward/backward)
Back Rack Lunge (5×10 )
2 min EMOM
Light to moderate weight. Perform all sets at same weight.
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP of:
-15 Wall balls (unbroken) 20/14
-200m row
-4 Turkish get-ups (2 each side) 35/26
RX+=25/16, 44/35
300m row penality if WB’s are NOT unbroken