Turn2CrossFit – CrossFit
Warm-up
5 Minutes of:
5/3 strict pull-up
10 Spiderman Push-up ( https://www.youtube.com/watch?v=fSoigipsZM8 )
15 Air-Squats
Right into 5 minutes of Stretching of choice. Hit sore areas and the shoulders and hips for the workout.
Charity Case (Time)
1-10
Burpee Box jump Over 24/20
10-1
Shoulder to Over head 135/95
Rx+ = 155/105
Bent Over Row (3 reps every :90)
Abmat sit-ups with remaining time
Take each rep from the ground
3 reps every 90 seconds
Work to a heavy set
Body-Armor
4 sets
20 Alt. Tow touches (on your back)
20 Banded High-pulls