Turn2CrossFit – CrossFit
Warm-up
3 rounds
Row 250m
6 Superman/Hollow Rock
10m Inch Worm w/ 2 HRPU’s
Deadlift (5 X 5 @ 70% 1RM)
20 min cap
Work to get all sets T & G. Keep all sets the same. We are looking for 3 VERY important components here:
1. Heels on the Ground
2. Lumbar Curve maintained on take off
3. Shoulder position in relation to the bar
Metcon (AMRAP – Reps)
9 min AMRAP
1-2-3-4….etc.
Bar Muscle Ups*
2-4-6-8….etc.
Deadlift 155/110
*Substitute 3 Ring Rows & 3 Ring Dips for BMU’s