Turn2CrossFit – CrossFit
Warm-up
20 Burpees to the bar
World’s Greatest Stretch
10 Overhead Squats with a band
10 Prone Shoulder CARS
10 Air Squats
10 Ring Rows
*grab barbell and warmup for specific movement
5 reps of pull-ups/dips/muscle up transitions in between sets
Josh (Time)
For Time
21 Overhead Squats (95/65 lb)
42 Pull-Ups
15 Overhead Squats (95/65 lb)
30 Pull-Ups
9 Overhead Squats (95/65 lb)
18 Pull-Ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
To learn more about Josh click here
Partner Workout (Time)
Team of 2!
For Time:
60 Cal Ski
60 Toes to Rings
30 Synchro Bar Facing Burpees
60 Power Snatches 115/85
60 Ring Dips
Rx+= 30 Ring Muscle Ups
Split reps as needed, one person is working at a time. (Except where it says “synchro”)