Turn2CrossFit – CrossFit
Warm-up
Greatest stretch of all time 2 X each leg
10 Cherry Pickers
10 small arm circles forward
10 small arm circles backward
10 Big arm circles forward
10 Big arm circles backward
:30 sec couch stretch (each leg)
Gymnastics Conditioning
4 rounds not for time:
10 cal ski erg @ 80% output
8 Handstand Push ups
**Rx+ = 5 Paralette
“Lady Marmalade” (AMRAP – Rounds and Reps)
12 minute AMRAP
12/8 Calorie Row
9 Abmat Sit-up
6 Power Clean 165/115
Rx+ = Assault Bike, Toe to Bar & 195/135
Body-Armor
3 giant sets
10 Ski erg cal
20m lunge w/ squat 45/35