Turn2CrossFit – CrossFit
Warm-up
Run 500m
Then:
3 Rounds
:30 High Knees
:30 Single KB Shoulder Press (:15s ea. arm)
:30 sec Jumping Jacks
Accessory Work
12 min EMOM of:
-assault bike 10/7
-10 KB swings
-7-10 burpees
Bone-saw (Time)
4 Rounds for Time
10 Single Arm Devil Press 50/35
20 Abmat Sit ups
300m run
Rx+ = 70/50 lbs / GHD sit ups
**Re-test from November 12 2019.