Turn2CrossFit – CrossFit
Warm-up (No Measure)
On a 12:00 clock
300m run
Iron cross stretch
Thread the neddle
*AMRAP OF*
100m run
20m bear crawl
10m OH walking lunges 15/10
15 russian twists 15/10
Handstand Skillwork
4 Sets:
A. 10 Dual DB Z Press
B. 20m HS walk or 2 attempts at a HS walk to wall
Dual DB Z Press https://youtu.be/k_kXBEjURUA
Score weight of DBs in the comments
“Frank Ankillya” (Time)
For Time:
400m Run
20 HSPU
40m Dual KB Walking Lunges (53s/35s)
300m Run
15 HSPU
30m Dual KB Walking Lunges
200m Run
10 HSPU
20m Dual KB Walking Lunges
Accessory Work
Metcon (Weight)
3 rounds
10 standing shoulder fly
https://youtu.be/cMsV1gP2MEc
10m/side banded lateral bear crawl
https://youtu.be/gIR04whEaBI
10/side db rows