Turn2CrossFit – CrossFit
Warm-up (No Measure)
run 200m
then 2 rounds of:
-20 singles
-10 PVC good mornings
-5 air squats
Metabolic Conditioning
Bike/Row/Ski Intervals
4 rounds
:45/:15 = easy / rest
:30/:30 = Moderate / rest
:15/:45 = 100% / rest
**Easy is considered a recovery or slower pace
**Moderate is slightly to well above your average pace during a workout
**100% is self explanatory, do not hold back
Leonidas (AMRAP – Rounds and Reps)
Leonidas
25 minute AMRAP
40 Double Unders
20 KB SDLHP 1.5/1p
20 Alt. single leg Toe to Bar
400m Run
**Rx+ = 2/1.5p
Body-Armor
100 Windshield Wipers 115/80