Turn2CrossFit – CrossFit
Warm-up
400m run or row
10m elbow/reach
5 sumo squats
PVC pass throughs and shoulder stretches
*3 rounds of*
1 downward dog (focus on head through & Achilles stretch)
10 mt climbers (r/l=1)
5 banded PVC OH squats
()
12 Min EMOM
Build up in weight across the 12 minutes
1 High Hang Squat Snatch (hip)+ 1 Hang Squat Snatch (above knee)
Score heaviest weight
“Fancy Nancy” (Time)
8 Rounds For Time:
200m Run
8 Overhead Squats 95/65