Turn2CrossFit – CrossFit
Warm-up
0:00-0:05
Announcments & Muscle-Up progression demo
0:05-0:15
Alternating EMOM x 10
Max Push-ups
Muscle-Up progression x 4
Skills
Overhead Squats with PVC. Move as a class. Emphasis on extreme upward force on the PVC with the upper body.
10 reps, 5 second pause at bottom to determine how quick we are to relax in the overhead position.
Overhead Squat (3-2-1-1-1-1-1-1)
Every 3 Minutes at least. 18 Minute Time Cap
Metcon (Time)
4 Rounds
15 Pull-ups
15 Ring Dips
10 Squat Snatch 95#/65#
(Time Cap is 5 minutes remaining in class, if you want more time for the workout get started quicker)
Rx+ = 5 Muscle-Ups instead of pull-ups & dips & 135#/95#