Turn2CrossFit – CrossFit
Warm-up
10 Min Running Clock
With a Band Perform:
15 Pull Apart
15 OH Pull Apart
15 Behind the Back Pull Apart
15 Pass Throughs
15 OHS
Then…….
Pick One: Row 500m, Ski Erg 400m, Air Assault 20 Cals, Run 400m
Gymnastics
5 Rounds
EMO3M
5 HSPU (Kipping or Strict)
4 Pistol Squats (2 ea side)
3 Toes 2 Bar (Kipping or Strict)
2 Wall Walks
1 Bar or Ring Muscle Up
This is a no stress and no measure activity. Play with the movements and have fun with it. If you’re not able to complete these in the time frame, then modify and move through it as an AMRAP. Your coach will help you out with all modifications. If you feel as though you can get through it strict, then do so. Just have fun with it.
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
Sprint 200m
12 Burpees Over DB
10 DB Hang Squat Cleans
*Run = 2 reps