Turn2CrossFit – CrossFit
Warm-Up: HSPU (No Measure)
12 cal Ski Erg
120 sec- foam roll lats and thoracic
9 cal Ski Erg
90 sec-PVC pass throughs and shoulder mobility
6 cal Ski Erg
60 sec- Thoracic BB reach
(lay flat: foam roll under thoracic, arms overhead holding BB)
3 cal Ski erg
30 sec- Partner Dead Hang + Lat Stretch
DUHSPU (10min AMRAP)
10 DU + 1 HSPU
20 DU + 2 HSPU
30 DU + 3 HSPU
40 DU + 4 HSPU
….
Log your reps completed in 10 minutes.
R1- 11 reps
R2- 22 reps + (11)
R3- 33 reps + (22+11) = 66
R4 = 110
R5 = 165
etc..
Jack (Time)
For Time
30/27 Cal Row
15 Deadlift (135/95)
12 Squat Clean
9 Push Jerks
20/18 Cal Row
12 Deadlift (165/115)
9 Squat Clean
6 Push Jerks
10/9 Cal Row
9 Deadlift (185/135)
6 Squat Clean
3 Push Jerks
Buy-Out: 30 Pistols