Turn2CrossFit – CrossFit
Warm-up
On a 12:00 min clock:
3:00 min bike (slow, moderate, faster)
10m quad stretch
10m inch worm
10 banded pull aparts (overhead & across chest)
*AMRAP OF*
7/5 cal bike
10m Bear crawl
:20 sec handstand hold
Handstand Skill Work
3 Sets:
180* Walk w/Toes on Box
Walk 180* to the right and then back to the left with your toes or knees on the box. The goal of this is to get your torso as vertical as possible. Practice shifting your weight and lifting your hands to move around the box.
Score=1 rep for there and back 180* around the box
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“Upper Deck” (AMRAP – Rounds and Reps)
15 Minute AMRAP:
24/20 Cal Bike
24 Dynamic Pushups 45s/25s (see video)
12 Chest to Bar Pullups
Rx+= 6 Bar Muscle Ups