Turn2CrossFit – CrossFit
Warm-up
Run 500m
20 Ring Rows
15 Box Jumps
10m High Knees
10m Butt Kickers
10m High Knees
10m Butt Kickers
5 Wall Climbs
Metcon (Time)
*30 Minute Time Cap
Row 50 calories
1 Rope Climb
10m Handstand Walk
40 Push-ups (hands on DBs)
1 Rope Climb
10m Handstand Walk
30 Box Jumps (30″/24″)
1 Rope Climb
10m Handstand Walk
20 DB Thrusters (50#/35#)
1 Rope Climb
10m Handstand Walk
*Add a second for every rep incomplete. 10m=10 reps.
**Sub Bear Crawl for HS walks
ROMWOD (No Measure)
Grab a short version of a daily ROMWOD and do it.
If you finish the workout with enough time left, the coach will turn on a ROMWOD and you can jump in whenever you are done