Turn2CrossFit – CrossFit
The Dexa Scan is this Friday folks. There are currently 9 spots remaining.
https://www.body-comp.com/mobile/#mobile-schedule-knack/mobile-event-schedule0/5c2ffee18db6fa086a9885a8/
Warm-up
2 Minutes Lacrosse Ball Smash on Shoulder Blade Areas
With a Tabata Clock Running:
1st: Hollow Rocks
2nd: Side Plank Hold (on hand, not elbow)
3rd: Superman Rocks
4th: Side Plank Hold other side (on hand)
Repeat 1 time to complete Tabata
then:
2 Rounds of
15/10 Calories Air Assault
20 Air Squats
Front Squat (Find a 5 Rep Max in 10 Minutes)
Front Squat (Find a 1 rep Max in 10 Minutes)
Metcon (AMRAP – Rounds and Reps)
AMRAP 13 Minutes:
20m Dumbbell Front Rack Walking Lunges (50#/35#)
10 Push-ups (hands on DBs)
5 Dumbbell Hang Split Cleans
*In the event you end the workout during your lunges, add a point for the LUNGES you were able to complete before time expired.
**The reason for Split Cleans is to ensure you aren’t able to muscle clean. If your feet have to split, then your feet have to leave the ground, and you will be unable to muscle clean the DBs. Be sure that your feet return to their starting position side-by-side before you lower the dumbbells for the next clean.
***Rx+ is Handstand Push-ups on Dumbbells