Turn2CrossFit – CrossFit
Warm-up
3:00 min bike
:30 sec couch stretch
:30 sec pigeon stretch
5 slow therapy squats on rig
PVC pass throughs & shoulder stretches
*2rounds of*
5 PVC hang muscle snatches
5 PVC OHS
5 PVC power cleans
5 PVC push jerks
5 cal bike
15 Minute EMOM:
1 Hang Squat Snatch (above knee) + 1 Hang Squat Snatch (below knee) (Weight)
Both lifts are from the hang, the bar shouldn’t touch the ground until the end of the complex.
“Roads? Where we are going we don’t need roads.” (AMRAP – Rounds and Reps)
12 Minute AMRAP:
20/15 Cal Bike
1 Round of “Macho Man” 135/95
“Macho Man”=
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx+=185/135