Turn2CrossFit – CrossFit
Warm-up
500m row
achilles stretch on rig
PVC pass throughs and shoulder stretches
*3 rounds of*
15 mt climbers (r/l=1)
5 push ups
5 power snatches
6 Sets: Every 2 Minutes
Metcon (Weight)
100m Run
4 Lateral Burpees over the Bar
5 Power Snatches
*Light/moderate weight, move efficiently and quickly
*Score=weight
“Be Kind” (Time)
For Time:
60 Abmat Situps
50 Cal Row
40 Pushups
30 S.A. Devil Press 50/35 (Alternate arms each rep)
Rx+= GHD situp