Turn2CrossFit – CrossFit
Warm-up
Run 400m
10m Spiderman Stretch with reach back quad stretch
Row 500m
10 Cherry Pickers
10 Strict Pull-ups (Rings, Bar, or Jumping Pull-up with Flexed Arm Hang)
20 Push-ups
30 Air Squats
Metcon (Time)
For Time:
100m Sprint
15 Overhead Squats (95#/65#)
200m Run
15 Overhead Squats
300m Run
15 Overhead Squats
400m Run
15 Overhead Squats
Strict Press (Max-Max-Max-Max)
4 Sets of Maximum Reps @ 50% of your 1 rep max