Turn2CrossFit – CrossFit
Warm-up
12 Min EMOM
Min1 – 50s Bike/Row
Min2 – 25s Samson Stretch each side
Min3 – 6 Burpees
Min4 – 5 Thrusters 45/35
Midline
20 Mins to complete…
10 x 20m Single Arm DB/KB Overhead Walking Lunge
* Down with Arm1 & back with Arm2 = 20m
* You can build in weight thru rounds
* Challenge yourself!
Metcon
Metcon (AMRAP – Reps)
12 Min Ascending Ladder:
3 Thrusters 95/65
3 Toes 2 Bar
3 Bar Touch Burpees
*Increase each movement by 3 reps, each round.
*6/6/6, 9/9/9, etc.