Turn2CrossFit – CrossFit
Warm-up
3:00 min bike
PVC pass throughs and shoulder stretches
*3 rounds of*
20m Bear crawl
3 burpees
4 hallow to Superman’s
5 cal bike
10 Sets: (:30 WORK/:30 REST)
Alternate between the following movements
RIng Pushups
Scale with elevated pushups on box.
Score your max reps in 30 seconds. This doesn’t need to be unbroken.
Active Shoulder Dead Hang from Pullup Bar (Checkmark)
Rx+= False Grip hold on rings
“Get busy living or get busy dying.” (Time)
3 Rounds For Time:
15 Pullups
12 Lateral Burpees over the Bar
9 Hang Power Snatch 95/65
Rx+= Chest to bar pullups, 115/85