Turn2CrossFit – CrossFit
Warm-up
Run 500m
3 Rounds
20 Russian KB Swings
15 Box Steps Ups
10 sec (top of ring dip hold)
5 Superman/Hollow Rock
Metcon (Time)
“Functionality”
28-21-15-9-6
Goblet Squats 53/35
Box Jumps 24/20
Ring Rows
AbMat Sit Ups
*Perform a 1 Minute Elbow Plank Hold after each round of AbMat Sit Ups
Accessory Work
With Additional time remaining.
Perform for 15-20 pass-throughs each area with a FOAM ROLLER or BARBELL
*Calves
*Glutes/Hips
*Quads/Hip Flexors
*Mid-Upper Back (hug yourself then roll your back)
*Thoracic Mobility (hands behind head, roller mid back, bend back and over roller, hold 3-5 sec x 5-7)
*Lats/Rear Shoulder
*Triceps