Turn2CrossFit – CrossFit
Warm-up
10 Minutes of stretching as needed.
Recommendations:
Sampson Stretch
Greatest stretch of all time
Cobra Stretch
Hamstring Stretch
Coach Stretch
PVC Pass through
Metabolic Conditioning (No Measure)
Bike/Row/Ski Intervals
4 rounds
:45/:15 = easy / rest
:30/:30 = Moderate / rest
:15/:45 = 100% / rest
Harrells (Time)
2 Rounds
20 KB Russian Swings 53/35
20 KB Lunge Press 53/35
20 KB Russian Twists 53/35
into
4min AMRAP
Turkish Get Ups 53/35
Score is the time on the first part “MINUS” the reps of the second part.
**Example** 4:33 time for the first part and 22 reps of turkish get ups. Your score is 4:11.