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. https://www.youtube.com/watch?v=6Cgq0CvF-0w
Warm-up
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)