Turn2CrossFit – Endurance Club
“Spider Web” (Time)
6 sets:
600m run (together)
Then
1- 20 DB Renegade Rows 5R/5L (Synchro)
2- 20 Hip Bridges + 20 Air Squats (Start on opposite movements)
3- 50m Sled Push Heavy (1 works, 1 rests)
4- 50 GHD/Abmat sit-ups (1 works, 1 rests)
5- 30 DB Bench Press (1 works, 1 rests)
6- 30 Ring Rows/10 Ring Muscle Ups (Split reps)
*each set perform the listed movement after the 600m run buy in.
This workout may be done with a partner or solo.