Turn2CrossFit – CrossFit
Warm-up
400m run
banded shoulder stretches on rig
partner dead hang from rig stretch
*3 rounds of*
5 hallow to superman
5 light weight KB push press (each side)
5 light weight KB snatches (each side)
50m run
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Toes to Bar Skillwork
Complete 5 sets as a class:
-Jump to Hollow Body Position on the bar
-Jump to Hollow + Kip Swing
-Jump to Hollow + Kip Swing + Toes to Bar or Knee Tuck
Tabata Toes to Bars (AMRAP – Reps)
Apply what you just learned in the skillwork portion to this Tabata.
You may scale with knee tucks or toes to rings. Work on the hollow position and keeping tension the entire kip swing.
8 Rounds (:20 work /:10 rest)
Score= Lowest reps
“Celestial” (Time)
3 Rounds For Time:
20 Pushups
20 KB Snatches 53/35
*Switch every 5 reps
Rx+= HSPU