Turn2CrossFit – CrossFit
Warm-up
3 Rounds
Toy Soldier 20m
Bear Crawl 20m
Walking Lunge 20m
Burpee Broad Jump 20m
*10 Minute Time Cap
Skills
Medicine Ball Clean instruction:
Med Ball Deadlift x 10
Med Ball Deadlift Shrug & drop x 5-7
Med Ball Front Squat x 5-7
Med Ball Hang Squat Clean x 5-7
Put it together. Medicine Ball Clean from the ground 5-7 reps.
Yes, your workout MUST be squat cleans.
*Time Cap 10 Minutes
Metcon (5 Rounds for reps)
Chief Style
5 Rounds:
Each round is a 3 Minute AMRAP followed by a 1 minute rest.
The AMRAP is:
15 Medicine Ball Cleans
40m Shuttle Sprint
15 Wall Balls
40m Shuttle Sprint
Stand ALL THE WAY UP on your medicine ball cleans, BEFORE pulling under AND BEFORE dropping it for the next rep.
**10m = 1 point (rep)
***Start each 3 minute section at the beginning of the AMRAP. Do not roll over.
cool down
Grab a friend and make them do 1 Minute Couch Stretch each leg AND 1 minute pigeon on a box each leg.