Turn2CrossFit – CrossFit
Warm-up
On a 10:00 clock:
2:00 min bike or row
couch stretch
pigeon stretch
iron cross
thread the needle
*AMRAP of*
-150m row
-5 push-ups
-5 power cleans
-5 front squats
6 Sets: Every 2 Minutes
Metcon (Weight)
250/200m Row
3 Position Squat Clean
(Hip, Above Knee, Floor)
*Build in weight
“Ignite” (Time)
For Time:
30 HSPU
30 Front Squats 135/95
30 Toes to Bars
30 Ring Dips
*Every 3 Minutes 15/12 Cal Bike
**Begin workout with the bike calories
24 Minute Time Cap