Turn2CrossFit – CrossFit
Warm-up 1 (No Measure)
2 Rounds
250m Row
10m Sampson Stretch
10m Inch Worm
1 Barbell Warm-Up Cycle
Barbell Warm-Up Cycle is…
5 Deadlift
5 Hang Muscle Clean
5 Front Squat
5 Shoulder Press
5 Good Mornings
5 Elbow Roll Forward (each arm)
Front Squat Box Squats
5 sets of 4
Build to a moderate
Metcon (Time)
2 rounds for time:
800m Run
10 Shoulder to overhead 135/95
25 Toe to Bar
10 Squat Clean 135/95
Rx+= 155/105
Body-Armor
10 Minute Practice- Play or Establish
A. Play to find Max Height Deficit Handstand Push-up (plates)
B. Establish Max Reps for HSPU (strict, rest 6 minutes, kip)