Turn2CrossFit – CrossFit
Warm-up (No Measure)
2 rounds:
200m row
10m Sampson Stretch
10m Inch worm
1 barbell warm-up cycle
– 5 deadlift
– 5 hang muscle clean
– 5 front squat
– 5 shoulder press
– 5 good morning
– 5 elbow roll forward (each arm)
Squat Snatch Complex
High Hang + Hang + Full Squat Snatch
Every 90sec for 15min
*Build to Heavy
Metcon (Time)
For Time:
20 Alternating DB Snatch 50/35
30 Single Arm DB Overhead Squat 50/35
50 Abmat Sit-up
30 Single Arm DB Overhead Squat 50/35
20 Alternating DB Snatch 50/35
Buy-Out:
500m Row
25 Minute Time Cap
**Rx+ do 100 Abmat & 1000m buy out row
Body-Armor
Metcon (No Measure)
4 Rounds
20 GHD Sit-Ups
12 SingleArm DB Row (each arm)