Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
Iron cross stretch
Thread the needle stretch
Pigeon stretch
*2 ROUNDS OF*
10/8 cal row
5 PVC OHS
10 DB strict press (5 each side)
Empty barbell 2nd round of possible. Pick a moderate weight DB
1 Snatch Balance + 2 OHS
Take 15 minutes to build to moderate/heavy complex. Rest as needed between sets. The bar is taken off of the rack for this lift.
“Bruce Wayne” (Time)
For Time:
60/50 Cal Row
50 Wallballs 20/14
40 Renegade Rows (No Push-up) 35s/20s
30 Overhead Squats 95/65
20 HSPU
Renegade Row (No Push-up) Demo Video- https://youtu.be/WmGHj7GCtq4
(R+L=1)
Rx+=115/85
Deficit HSPU (4/3″)
Accessory Work
Metcon (Weight)
3 rounds
10 front rack lunges
Immediately into
30s front rack hold