Turn2CrossFit – CrossFit
Warm-up
200m Run
2 Rounds:
10 Banded Pull Aparts (across chest and OH)
10 Shoot Throughs
10 Air Squats with 3 second pause
5 Burpee Pullups
Gymnastics Conditioning
4 Sets:
A.) 1 Minute L Sit Hold (accumulate)
B.) 5-10 Wall Facing HSPU, if scaling you may use a few abmats or do HSPU with knees or toes on the box in a pike position.
-Rest 1:30
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“Spark” (2 Rounds for reps)
2 Sets: 1:30 WORK/ :30 REST
– Wall Walks
– Double KB Front Squats 44s/26s
– 200m Run into Plank Hold for remaining time
– Chest to Bar Pullups
Score- total reps for each set. Run station is not scored.