Turn2CrossFit – CrossFit
Warm-up (No Measure)
1:30 min DU’s
10 big arm circles (forward & backward)
10 small arm circles (forward & backward)
5 sumo squats
*INTO 3 ROUNDS OF*
10 supermans
10 medball cleans 20/14
10 knee raises
Paused Front Squat
5×3 -Rest 2 minutes in between sets.
*add weight from previous 5×3 lift
This will be the last week of our current strength/skill cycle. Next week we will retest.
“Boot E. Shortz” (5 Rounds for time)
Every 3 Minutes x 5:
24 Wallballs 20/14
12 Toes to Bars
Score= Time for each round
RX+= 32 Wallballs 18 Toes to Bars
Accessory Work
Metcon (No Measure)
3 rounds
30s superman hold
30s hollow hold
10 scap pull-ups