Turn2CrossFit – CrossFit
Warm-up (No Measure)
500m run
10m toe grab
10m quad stretch
10m lateral lunge
10 arm circles (forward & backward)
10 open/close arms
*3 rounds of*
10 banded russian KB swings
(Black/red, 35/26)
5 clean high pulls
50m run
Add weight each round https://youtu.be/yIija-24M7g
Hang Power Clean
Take 15 minutes to build to heavy set of 10 unbroken hang power cleans. Try to get at least 5 sets in the 15 minutes.
“Benny the Jet” (AMRAP – Rounds)
Death by 10m Shuttle Sprints
Every minute on the minute perform one 10m shuttle sprint. Continue to add 10m every minute until you are not able to complete the 10m runs in the minute.
Score= highest number of shuttle runs completed in the minute
10m Shuttle Run Standard is both feet pass the line and one hand makes contact on the ground beyond the line.
Accessory Work
Metcon (No Measure)
3 rounds
Jog 100m backwards
15 tibialis raises
https://youtu.be/uUcthh4P8Z0
5/side knees over toes lunges
https://youtube.com/shorts/OU6RaHIqGrE?feature=share