Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
10m toe grab
10m elbow/reach
10 air squats
200m run
Banded shoulder stretches on rig
For Quality (4×10)
4 Sets:
10 Single Arm DB Row on Bench (5R/5L)
directly into…
10 Weighted Pushups
-rest :90
DB Row Demo: https://youtu.be/xl1YiqQY2vA
*a plate can be added to your back for the weighted pushup
“In A Galaxy Far, Far Away…” (3 Rounds for reps)
3 Sets of 4 Min AMRAP:
12 DB Thrusters 50s/35s
12 Toes to Bars
200m Run
-Rest 2 Min
100m= 1 rep