Turn2CrossFit – CrossFit
Warm-up
2:00 min row, bike, ski, or 400m run
banded shoulder stretches on rig
*3 rounds of*
5 cal row/ski/bike
5 push ups
5 DB push press (light weight) or barbell power snatches
“Oscar” (AMRAP – Rounds and Reps)
23 Minute AMRAP:
9 Devil Press (2×40/25lb)
20 Alternating DB Lunges
9 DB Push Press
20 Situps
Partner Workout (AMRAP – Rounds and Reps)
30 Minute AMRAP:
“I go, you go” style
12 Cal Row/Ski
8 HSPU
4 Power Snatch 115/85
@ 15 minute mark, perform 30 synchro burpees over the bar and 60 situps (abmat/GHD) split between partners.
RX+= Deficit HSPU 4/3′, 135/95