Turn2CrossFit – CrossFit
Warm-up
3:00 min bike
5 cherry pickers
10 banded pull aparts (across chest & OH)
*3 rounds of*
20m Bear crawl
3 Jefferson curls (add weight and height if needed)
7/5 cal bike
()
10 Sets: (:30 WORK/:30 REST)
Alternate between movements.
Ring Rows
Max ring rows with feet elevated. Rx+= Use the false grip
Handstand Hold (Time)
:30 HS Hold. Scale with toes on the box in a pike position. Rx+= Freestanding HS Hold
“Let It Snow” (Time)
For Time:
21-15-9
Deadlifts 225/155
Strict Pullups
*15/12 Cal Bike after each set
Rx+=275/205