Turn2CrossFit – CrossFit
Warm-up
5 Minute AMRAP:
10/7 Cal Ski
4 Inchworms in place with pushup
6 mountain climbers
8 burpees
then
complete,
:30/side Child’s Pose Lat stretch
Prone Shoulder activation (CARS)
1 minute front rack stretch with elbows on box
()
Gymnastics Conditioning
4 Sets:
A.) Handstand walk up and onto plates 25/15 for 3 trips. Up and down off plates counts as one trip.
This may be done scaled in pike position on box, in handstand against the wall or freestanding walking up and over plates.
B.) 10 Strict Chest to Bar or Regular Pullups
-Rest 1:30 after each set
Score= check mark for completing all sets
Handstand walk up plates demo
Harriet Roberts (@harrietroberts) • Instagram photos and videos
“Nelson Mandela” (Time)
6 Rounds For Time:
12 Push Press 95/65
12 Box Jumps 24/20
100m Sprint
Rx+= 115/85
Target Time: 14 Minutes
Time Cap: 18 Minutes