Wednesday March 20, 2019

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit

This coming Saturday we are going to honor the fallen of the Battle of Nasiriyah, Iraq 2003. For those of you who don’t know the story, here is a 44 minute Discovery Channel breakdown of the battle.

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Shuttle Run x10

Toy Soldier 5m

Knee Hug 5m

Spiderman stretch 10m

Bear Crawl 20m

Foot Grab Quad Stretch 10m

Broad Jump 20m

Single Leg Broad Jump 20m

Jump Rope Warm-Up (No Measure)

7 Minute Time Cap

100 Singles

50 Left Leg

50 Right Leg

100 alternating leg

50 Double-Unders

100 Singles

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes:

Run/Row 800m

100 Double Unders

50 Ab Mat Sit-Ups

30* Kettlebell Swings 53#/35#

30 Russian Twists w/KB

10 Ski Erg Calories
200 Singles count as 100 points.

800m count as 80 points (10 points per meter)

20 Burpee Penalty for breaking up the KB swings (if you are going for Rx)