Turn2CrossFit – CrossFit
Warm-up
300m run, row, ski, or 750m bike
achilles stretch
Iron cross
thread the needle
downward dog (pushing head through)
*3 rounds of*
1 wall walk
5 deadlifts
10-20 DU’s
Rope Climb Skill Work
4 Sets:
A.) 1 Legless Rope Climb, 1 Rope Climb, or 2 Wrap, Cinch, and Stand.
B.) Accumulate :30 L-Sit Hold
-Rest 1 Minute between sets
“Showers and Flowers” (Checkmark)
18 Minutes- E2MOM:
-20 Toes to Bar+ Max Plank Hold
-5 Deadlifts 255/175 + 20 Air Squats
-2 Rope Climbs+ 40 Double Unders