Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m row
2 rounds of:
-10 PVC pass throughs
-PVC shoulder stretches
-10 ring rows/ kipping swings
-5 push-ups
Bench Press (5×3)
2:00 EMOM
Add weight each set
Metcon (AMRAP – Rounds and Reps)
2 PARTS:
1. 10 min AMRAP of:
-10 pull-us
-10 push-ups
*rest 3 mins*
Metcon (Time)
2. For time ( 10 min cap)
RX/Scaled
-50 GHD sit-ups/ Abmat
-50 Abmat sit-ups/ Knee raises
-50 Toes 2 bar/ Supine toes 2 bar
suhttps://www.youtube.com/watch?v=AckyjE7USU8pine
*Add a second for each rep not finished*