CrossFit – Wed, Nov 23

Turn 2 CrossFit Workout of the Day

Turn2CrossFit – CrossFit


300m run

10m Spider-Man crawl

10 banded pull-aparts

10 banded lat pull-downs

10 banded tricep push-downs

*3 rounds of*

:30 sec handstand hold

6 wall balls

4 alt. DB snatch (light weight)

10 Sets: (:30 WORK/:30 REST)

Alternate between the following two movements.

Strict Pull-Ups

Score your max set

Ring Support (Checkmark)

With elbows fully locked out and arms in external rotation at the top of your dip, you will hold in a hollow position for max seconds.

“Pumpkin Pie” (Time)

For Time:

40 Alt DB Snatches 50/35

30 Wallballs 20/14


30 Wallballs

40 Alt DB Snatches

Rx+=Strict HSPU