Turn2CrossFit – CrossFit
Warm-up (No Measure)
400m run
10m knee to chest
10m butt kickers
10m high knees
10 tuck jumps
10 arm circles (forward & backward)
*grab an empty barbell*
10 elbow rotations (each side)
5 high hang power cleans
5 hang power cleans
5 power cleans
Focus on opening the hips/ getting tall/ squeezing gluets on the 3 position power cleans
Power Clean (1×1)
Build to a 1 rep max
*20min time cap*
Run, Lift, Jump (Time)
800m run
15 power cleans 135/95
15 box jump overs 24″/20″
400m run
12 power cleans 135/95
12 box jump overs
200m run
9 power cleans 135/95
9 box jump overs