CrossFit
Think of the Turkish Getups as an extended warmup/skill work or a challenge and have fun with it. Lets see what you can get get up to. During the WOD portion, try to make them 3 sprints
Extended Warmup: 14 Reps Turkish Getup
WOD:
Fitness
3 SETS
35/25 Cals
40 Alt. Hang DB Snatch 20/15#
-Rest 2:00 b/t Sets
RX
3 SETS
35/25 Cals
40 Alt. Hang DB Snatch 40/30
-Rest 2:00 b/t Sets
RX+
3 SETS
35/25 Cals
40 Alt. Hang DB Snatch 50/35#
-Rest 2:00 b/t Sets
Masters
3 SETS
35/25 Cals
40 Alt. Hang DB Snatch 30/20#
-Rest 2:00 b/t Sets
Boot Camp
2 Rounds for Quality
4:00 STATIONS
1:00 Rest b/t Stations
STATION 1
AMRAP
20 Air Squats
10 DB Power Cleans
STATION 2
AMRAP
30 Mountain Climbers
10 Push-ups
STATION 3
AMRAP
20 Step-ups
10 Up-downs
STATION 4
AMRAP
30 Bike Crunches
10 DB Push Press