Turn2CrossFit – CrossFit
Don’t forget to sign up for the Dexa Scan (Lean Muscle, Body Fat, Bone Density, & Resting Metabolic Rate). $49 for the first scan, and the truck will be coming back in April/May and if its your second scan it will be just $36.
Warm-up
8 Minute Running Clock
10m High Knees
10m Butt Kickers
10m Burpee Broad Jumps
30 Jumping Jacks
Then:
1 Minute each leg— Glute Stretch (bent leg on box)
Then:
4 of the following complex:
2 Kips + 2 Kipping Pull-ups
Metcon (Time)
21-15-9
Wall Balls
Pull-ups
Then:
Rest 3 Minutes
Then:
3 Rounds of
10 Burpee Box Jump Overs
5 Bar Muscle-Ups
800m Row (Time)
Max Effort 800m Row
Perform After the workout