Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m row
20m bear crawl
5 cherry pickers
300m row
10 arm circles (forward & backward)
:30 dead hang from the bar (activate & deactivate)
10m walking lunges
Strict Pull-Ups (1, 2, 3, 4,…….10, 9, 8, 7,…….1)
minimize rest. Log largest unbroken set.
**18 min time cap**
Energizer Bunny (4 Rounds for time)
4 sets every 5 mins for time:
-25/20 cal row
-20m overhead walking lunges 50/35
-16 Alt. DB snatches 50/35
Break up the R/L for the OH walking lunges any way you’d like, but split evenly.