Turn2CrossFit – CrossFit
Warm-up
400m row
iron cross stretch
achilles stretch on rig
thread the needle stretch
*3 rounds of*
5 scapula pull ups
10m walking lunges
3 burpees
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10 Sets: (:30 WORK/:30 REST)
Alternate between the two movements
Strict Pull-Ups
Get as many as you can in the :30. Scale with negatives.
Score= Biggest Unbroken Set!!
Overhead Lunge Hold with Barbell (Weight)
Pause with knee above the floor. Alternate legs each set.
Scale with barbell on your back or use bodyweight.
“Peach Pit” (AMRAP – Rounds and Reps)
16 Minute AMRAP:
40m DB Front Rack Walking Lunges 50s/35s
10 Burpee Bar Touch
20 DB Push Jerks
10 Burpee Bar Touch
10m= 1 rep