Turn2CrossFit – CrossFit
Warm-up
300m Run
10m Walking Lunge w/thoracic rotation
https://www.youtube.com/watch?v=8dYmydSCk80
20 Med Ball Pass Underhand (R)
20 Med Ball Pass Underhand (L)
20 Med Ball Pass Chest Pass
20 Med Ball Pass Overhead
20 Med Ball Pass Hollow Rock
1 minute barbell calf smash (each side)
Metcon
No really, FASTER!!!
AMRAP 15 Minutes:
100m Sprint
15 SDHP 95#/65#
100m Sprint
15 Front Squats 95#/65#
100m Sprint
15 Snatch 95#/65#
100m Sprint
15 Overhead Squats 95#/65#
EMOM x 12
Alternate between:
Max Box Jumps
Max Toes to Bar
cool down
Banded Arm Stretch
(explore your shoulder)
https://www.youtube.com/watch?v=eveYJP1indI