Turn2CrossFit – CrossFit
Class may be broken into 2 groups today.
Group 1 would play with gymnastics for first 20min clock, then switch to Triple A workout for the second 20min clock.
Group 2 will start with Triple A workout, then play with Handstand Walks on the second clock.
Warm-Up #8 (No Measure)
2 Rounds
Assault Bike
:15 seconds Slow Pace
:15 seconds Moderate Pace
:15 seconds Sprint
:15 second Slow Pace
:30 Pigeon Left
:30 Pigeon Right
:30 Left Saddle (left leg bent, lay back)
:30 Right Saddle (right leg bent, lay back)
:45 Sumo Squat
Triple A (Time)
(Air Assault Annie)
50-40-30-20-10
Cal Assault Bike
Abmat Sit-Ups
*20min Cap. 1 sec penalty per rep
RX WMN= 35-28-21-14-7 Cal Bike
Body-Armor
Handstand Walk- Distance (Max Distance)
20min Clock to establish Max Distance.
Practice Day- go Play!
Work on progressions: wall walks, handstand holds, & walks. If you knock out distance- then go play with obstacles.