Turn2CrossFit – CrossFit
Warm-up (No Measure)
500m row (22-24 spm)
400m row (25-27 spm)
200m row (28-30spm)
Then 2 rounds of:
-10 PVC pass throughs
-10 PVC good mornings
-10m Inch worms
-10 Bench presses (empty BB, add weight 2nd round)
Bench Press (5×5 )
2 min EMOM
Add weight each set
Metcon (Time)
21-15-9 of:
Push-ups
Deadlift 155/110
Abmat sit-up
**Run 400m after each set**
RX+= 195/135, GHD