Turn2CrossFit – CrossFit
Warm-up
Coach’s Choice
Skills
Weighted Sit-ups (4 X 15)
20/14
Rope Climb (4 x 2)
Complete Rope Climbs between Sit-ups
Metcon (No Measure)
20 Min Alt. EMOM
Min 1: 10/7 Calories Assault Bike
Min 2: 10 Alt. Lunges (2/1pood)
Min 3: 10 Russian KB Swings (2/1 pood)
Min 4: 10 Box Jump Overs (30/24)
*Minute 2- Athlete can hold KB however is convenient
Body-Armor
4 rounds:
7 Barbell Wheels
10 Plank to Push-up Stance
Barbell Wheel: https://www.youtube.com/watch?v=tp5eQd9DflQ
**Choose your own weight
Plank to Push-up Stance: https://www.youtube.com/watch?v=hYz8iJ_0vG0
**Up and down = 1 rep