Turn2CrossFit – CrossFit
Warm-up (No Measure)
3 rounds of :30 sec on, :30 sec off:
* :30 sec ass bike above 350/250 watt
* :30 sec ass bike above 450/350 watt
THEN,
-10m bear crawl
-10m quad stretch
-10 air squats
-10 PVC pass throughs & stretch
-10 PVC push press
-Stretch hamstrings and hip flexors
Push Press (3 X 10)
10 Minutes to complete 3 sets of 10.
*Log your heaviest set of 10
Smith & Wesson (Time)
10 Rounds for Time
1 Squat Clean 185/135
3 Dball Over Shoulder
5 HSPU
Rx+ = 225/165 & Strict HSPU