Turn2CrossFit – CrossFit
Deadlift Warm-Up (No Measure)
Row 500m
**Then**
10m Inch Worms
10 Barbell Good Mornings (weight optional)
10m Walking Toe Grab Hamstring Stretch
5-10 GHD Back Extensions
Deadlift (7 x 5)
7 x 5 @ 70
Progression Work to Strict MU
16 min Cap
Pony Boy (3 Rounds for time)
21-15-9
Wall Ball 20/14
SDLHP 75/55
*Rest 4 minutes*
15-12-9
Wall Ball 20/14
SDLHP 75/55
*Rest 2 minutes*
9-6-3
Wall Ball 20/14
SDLHP 75/55
Body-Armor
4 sets
12 alt. Bicep curls
20 banded tricep extensions