Turn2CrossFit – CrossFit
Warm-up
300m run or row
couch stretch
pigeon stretch
banded pull aparts (across chest & OH)
10 banded OHS
*3 rounds of*
50m run
5 wall balls
5 kip swings/pull ups
Overhead Squat
5×5 Overhead Squat. Use same weight for all sets. (75% as a guide) Lift every 3 minutes.
“Popeye” (Time)
4 Rounds: Every 5 minutes-
400m Run
21 Wallballs 20/14, 10′
12 Pullups
Scale to 300m run if rounds are over 4:15
*Score your slowest round