Turn2CrossFit – CrossFit
Warm-up
300m Run
Prone ITY shoulder exercises (cycle through each lettter for 10 reps)
3 rounds:
10 Kip swings
8 BB clean and jerks
6 box jump overs
()
Gymnastics Conditioning
4 Sets:
A.) :30 Nose and Toes wall facing HS Hold
B.) 12 Strict Pullups
-Rest 1:30
“Dodger Stadium” (AMRAP – Rounds and Reps)
16 Minute AMRAP:
200m Run
8 Burpee Box Jump Overs 24/20″
16 Toes to Bar
2 Clean and Jerks 135/95
Rx+= 185/135
100m= 1 rep