Turn2CrossFit – CrossFit
Warm-up
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
20 HSPU
30 Wallballs
40 Alt DB Snatches
Rx+=Strict HSPU