Turn2CrossFit – CrossFit
Warm-up (No Measure)
300m run
10m inch worm
Banded shoulder stretches on rig
200m run
20m bear crawl
For Quality
4 Sets:
6-8 False Grip Ring Pullups
directly into…
20m Plate Push
-rest :90
Scale Ring Pullups with Ring Rows w/false grip and feet elevated.
Score is total Ring Pullups per set.
False Grip Ring Pullup: https://youtu.be/BefOnQNfalk
False Grip Ring Row: https://youtu.be/puz-5s7P_Kc
False Grip: https://m.youtube.com/watch?v=WhGRDHrRA8Q
Plate Push: https://youtu.be/1pM3W2fkRis
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups