Turn2CrossFit – CrossFit
Warm-up (No Measure)
2:00 bike
Iron cross stretch
Thread the needle
10 arm circles (forward & backward)
10m lateral lunge
*THEN 3 rounds of*
:30 slow pace, :30 moderate, :30 fast bike
20 Mt climbers
20 flutter kicks
Handstand Skillwork
4 Sets:
A. :30 Wall Facing HS Hold
B. 3 Wall Walks
-Rest 1 minute between sets
Score reps of wall walks
“TWOsday” (Time)
4 Rounds For Time:
24/20 Cal Bike
20 Med Ball Bear Hug Lunges 20/14
20 Wallball Situps
Rx+=25/20
Metcon (Weight)
Accessory Work:
3 Sets-
10 Plate Twist (hold plate in front arms extended)
10/side Plate Chops
10 Halos with plate
Score= plate weight