Turn2CrossFit – CrossFit
Warm-up
400m run
banded Achilles stretch
Pigeon stretch
5 sumo squats
PVC pass throughs & shoulder stretches
5 banded PVC OHS on rig
30 singles/DU’s
10 high hang snatch grip high pulls 45/35
30 singles/DU’s
10 OHS 45/35
Squat Snatch
Every :30 for 20 sets(10 minutes) perform 1 squat snatch. Start at a moderate to light weight and build over the 20 sets. Score heaviest lift.
“Eat Your All of Your Vegetables” (AMRAP – Rounds and Reps)
8 Minute AMRAP:
48 Double Unders
6 Chest to Bar Pullups
-Rest 2 minutes
3 Minute AMRAP;
Max Squat Snatches 95/65
Rx+= Ring Muscle Ups, 135/95
Score= Rounds and reps, total snatches write in notes.