Turn2CrossFit – CrossFit
Warm-up
400m run
10 PVC pass throughs & shoulder stretches
*3 rounds of*
10m crab walk (forward or reverse)
10 russian twists 25/15 (r/l=1)
10 Kip swings
10 Sets: (:30 WORK/:30 REST)
Alternate between movements.
Ring Dips
Strict Ring Dips. Scale with box dips. Score=Max unbroken set
Weighted Leg Raise (Weight)
“Cobalt” (Time)
For Time:
36 Pullups
9 Shuttle Run Touches (10m)
27 Toes to Bars
9 Shuttle Run Touches
18 Pullups (Rx+=C2B Pullups)
9 Shuttle Run Touches
9 Toes to Bars (Rx+=BMU)
9 Shuttle Run Touches