Turn2CrossFit – CrossFit
Metabolic Conditioning
Run intervals
*With a 10:00 clock, start running at a (warm-up/recovery) pace
*At the 1:00 mark (and every minute after) sprint x 10 seconds
*Return to recovery pace for the rest of the minute
Warm-up (No Measure)
-10 deadlifts with empty bar
3 push-ups
5 air squats
-7 deadlifts with some weight
“………..”
-5 deadlifts with more weight
“………..”
-3 deadlifts with heavy weight
“…………”
Everest (AMRAP – Rounds and Reps)
15 Min AMRAP
7 Deadlift 225/155
14 Push-up
28 Reverse Lunge
56 Mountain Climbers (Single Count)
Body-Armor
3 sets
30 second ring dip hold (Bottom)
30 second ring dip hold (Top)