Turn2CrossFit – CrossFit
Warm-up
500m row
:30 sec couch stretch
*3 rounds of*
10m walking lunges
10m Bear crawl
5 Jefferson curls (DB and raised if needed)
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3 Sets:
Handstand Skill Work
Overhead DB Hold with 2 DBs
Arms fully locked out overhead with a DB in each hand.
Hold for :30 and try to go heavier than last hold. Score total seconds each set.
Plate Up/Downs
Focus on shifting weight and lifting hand on and off of the plate.
Up and down off plate is one rep. Perform a total of 10 up/downs.
Use knees or toes on a box to scale the movement.
-Rest 2 minutes
“Black Phone” (Time)
3 Rounds For Time:
500m Row
21 Toes to Bars
12 Overhead Lunges with KB 53/35