Turn2CrossFit – CrossFit
Warm-up
On a 10:00 min clock:
400m run
PVC pass throughs & shoulder stretches
10 PVC good mornings
*AMRAP*
7/5 ski
10m Bear crawl
5 Deadlifts
5 hang power clean
5 push jerks
Handstand Skill Work
Spend 12 Minutes working on Handstand Pushups.
Progress through from the following movements.
10 Box Pushups
10 Pushups
10 Knees on a Box Pushups
5 Pike Pushups on a box
:30 HS Hold
5 HSPU
5 Strict HSPU
5 Deficit HSPU
5 Strict Deficit HSPU
**Get through as far as possible and then repeat through twice.
“Musical Chairs” (Time)
For Time:
30 HSPU
3 Rds “DT” 155/105
20 HSPU
2 Rds “DT”
10 HSPU
1 Rd “DT”
“DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks