Turn2CrossFit – CrossFit
Warm-up
2 minute jump rope practice
then
:30/side couch stretch
:30/side thread the needle
2 rounds:
5/side half kneeling shoulder opener against wall
5 dips with pause at the top (support position)
5 pull-ups
5 deadlifts (build in weight)
For Quality (AMRAP – Rounds and Reps)
10 minute running clock..
3-6-9-12-15…
Strict Pullup/ Chest to Bar
Strict Ring Dip
**After each round complete a :30 L-sit hold
“Gunny Sack Race” (Time)
For Time:
21-15-9-15-21
Deadlift 185/125
*After each set, including at the end, complete 30 Double Unders.
Rx+= 225/155