Turn2CrossFit – CrossFit
Warm-up
300m run
10 PVC pass throughs
*3 rounds of*
10 russian twists (R/L=1)
5 supermans
3 1 burpee + 1 jumping pull-up
50m run
10 Sets: (:30 WORK/:30 REST)
Alternate movements
Ring Rows
Ring Row with False Grip and feet elevated.
Max reps in :30, score highest reps.
L-Sit
L-sit hold on paralettes. Scale with knees tucked on paralettes or use a set of boxes.
“Four of a Kind” (Time)
4 Rounds For Time:
300m Run
15 Pullups
15 Pushups
Rx+= 5 Bar Muscle Ups