Turn2CrossFit – CrossFit
Warm-up
500m Row
10 Prone Shoulder CARS
3 Kick up to Handstand and hold :10
then
2 sets:
10 Lu Raises
5 Knee Tucks/ Toes to Bar
5 Strict Pullups
5 Push Press
*Build in weight
Push Press
1x 5 @ 75%
1x 3 @ 85%
1x 1+ @ 95%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .75 for your weight of the first set.)
When you get to your last set, it is1+ reps. This means you will do your max reps and try to hit more than 1.
Score your weight for your last set and change the reps you hit on the last set, if needed.
“Harvest Orchard” (3 Rounds for reps)
5 Minute AMRAP:
9 Toes to Bar
3 Wall Walks
-Rest 1 minute
5 Minute AMRAP:
12 V Ups
4 HSPU
-Rest 1 minute
5 Minute AMRAP:
15 Abmat Situps
5 Burpee Pullups
Rx+= Deficit HSPU 4/3″, GHDs, 2 Ring MU for Burpee Pullups
Score= Reps for each AMRAP