Turn2CrossFit – CrossFit
Warm-up 1 (No Measure)
2 Rounds
250m Row
10m Sampson Stretch
10m Inch Worm
1 Barbell Warm-Up Cycle
Barbell Warm-Up Cycle is…
5 Deadlift
5 Hang Muscle Clean
5 Front Squat
5 Shoulder Press
5 Good Mornings
5 Elbow Roll Forward (each arm)
Skills
4 Rounds of:
6 Alt. Pistols
4 Turkish Get ups w/medicine ball
**no more than 12 minutes**
*Practice Pistols if you don’t have them yet.
*Turkish Get ups with a medicine ball focus on balance over strength so keep that in mind.
Ragnarok (Weight)
16 Minute ALT EMOM
Odd: 7 Power Clean
Even: 7 HSPU
*Pick your own weight, do not drop the weight during the WOD.
**Rx+ = HSPU on 45lbs plates
Body-Armor
3 rounds
20 box step ups
15 Glute Bridges